{"id":3068,"date":"2025-01-17T19:16:21","date_gmt":"2025-01-17T19:16:21","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/discover-the-ultimate-circuit-training-workout.html"},"modified":"2025-01-17T19:16:21","modified_gmt":"2025-01-17T19:16:21","slug":"discover-the-ultimate-circuit-training-workout","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/discover-the-ultimate-circuit-training-workout.html","title":{"rendered":"Discover the Ultimate Circuit Training Workout"},"content":{"rendered":"

If you\u2019ve ever taken a group fitness class or done an online workout program, chances are you\u2019ve done some form of circuit training.<\/p>\n

A great way to mix cardio and strength training into one effective routine, circuit training packs a lot of work into a short period of time \u2014 and you often don\u2019t even need any equipment.<\/p>\n

It can also be an effective boredom-buster, since you can switch things up easily with so many different exercises.<\/p>\n

So what exactly is circuit training? How many calories can it burn? And is circuit training good for weight loss? Here\u2019s what you need to know.<\/p>\n

What Is Circuit Training?<\/h2>\n

\u201cCircuit training involves performing multiple rounds of several back-to-back exercises with brief periods of rest between rounds,\u201d explains Trevor Thieme, C.S.C.S.<\/p>\n

For example, a circuit workout could entail performing all reps of the following exercises back-to-back, resting two minutes between rounds for three rounds:<\/p>\n

If you\u2019re crazy busy, circuit training is a great way to maximize your efficiency, since it helps improve both strength and cardiovascular fitness in one workout.<\/p>\n

And you can make it even more efficient by sequencing your exercises so you work one body part or muscle group while you rest another, Thieme says \u2014 for example, you could alternate between lower-body, upper-body, and core exercises.<\/p>\n

Or you might want to incorporate some bodyweight cardio exercises into your workout.<\/p>\n

Circuit training vs HIIT<\/h3>\n

Circuit training differs slightly from high-intensity interval training (HIIT) in that the work periods in HIIT are usually shorter and more intense, plus there\u2019s a stronger emphasis on cardio in interval training, Thieme says.<\/p>\n

How Often Should You Do Circuit Training?<\/h2>\n<\/p>\n

If you design your own circuit training routine, Thieme recommends working out three to four days a week. If you have a personal trainer or follow an online program with streaming workouts, you can circuit train up to six days a week.<\/p>\n

\u201cThat\u2019s because a smart trainer or well-designed online program will manage fatigue \u2014 not just during individual workouts, but also throughout each training week \u2014 allowing you to exercise almost every day without increasing your risk of overtraining,\u201d he explains.<\/p>\n

Circuit Training for Weight Loss<\/h2>\n

If your goal is to lose weight, circuit training may help. \u201cAny workout that challenges your muscular or cardiorespiratory systems can help you shed fat, and circuit training challenges both,\u201d Thieme says.<\/p>\n

In one study, researchers divided 58 middle-aged overweight men into three exercise groups: One did high-intensity circuit training, one did low-intensity circuit training, and the last did traditional endurance training.<\/p>\n

Each group worked out three times a week for 50 minutes. After 12 weeks, both circuit-training groups lost significantly more weight than the endurance group, and the high-intensity exercisers lost significantly more fat than the other two groups did.<\/p>\n

And you don\u2019t need a gym to see weight-loss results: Research suggests high-intensity circuit training using only bodyweight exercises like squats, push-ups, and planks can decrease body fat.<\/p>\n

One driving factor of weight loss through circuit training is oxygen. Your muscles need oxygen to perform, and because circuit training works multiple muscle groups, you need more oxygen \u2014 and your calorie burn increases.<\/p>\n

According to Harvard Medical School, in a 30-minute circuit training workout, a 155-pound person burns 298 calories.<\/p>\n

And circuit training can also increase excess post-exercise oxygen consumption (EPOC), which means you continue to burn calories after your workout is over.<\/p>\n

7 Circuit Training Exercises to Try<\/h2>\n

So what are the best circuit training exercises? Actually, just about any exercise can count as circuit training \u2014 as long as your workout is structured correctly.<\/p>\n

\u201cCircuit training is less about exercise type and more about workout design,\u201d Thieme explains. \u201cAs long as you perform more than three exercises back-to-back, you\u2019ve got yourself a circuit.\u201d<\/p>\n

Here are a few ideas for exercises to incorporate into your circuit training workout.<\/p>\n

1. Jump squats<\/h3>\n

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