Circuit training workouts are increasingly gaining fame among fitness enthusiasts with busy work schedules, striving to lose weight, or seeking gradual progress toward their fitness goals. This is because the exercises work out the full body in a short amount of time.
The YMCA of Central Kentucky explains what circuit training workouts are in detail. Learn the benefits of this workout regimen and the types of circuit training available so you can take full advantage of the regimen.
What is Circuit Training?
Circuit training is a workout regimen that uses a series of exercises to help workout your entire body. Typically, a single circuit uses around 5 to 10 workouts, targeting muscles on your upper body, core, and lower body.
These exercises may include push-ups, squats, lunges, and planks. During the training session, you move from one exercise to the next with minimal or no rest. A complete circuit training session typically lasts around 30 to 45 minutes.
The Types of Circuit Training
There are four types of circuit training workouts. While the workouts do a similar role, the major difference lies in how the sessions are conducted. The following is an overview of the four types of circuit workouts you'd encounter in your favorite gym.
- Repetition circuit. In a repetition circuit, you perform a specific exercise for a set number of repetitions, usually 10 to 15. Afterward, you switch to the next exercise on your circuit.
- Timed circuit. A timed circuit is similar to a repetition circuit. The difference is that for a timed circuit, you do each exercise for 30 to 90 minutes instead of counting repetitions.
- Sport specific circuit. A sport specific circuit incorporates workouts that improve various athletic skills like turns, kicks, and jumps.
- Competition circuit. The competition circuit is similar to the timed circuit. However, in this circuit, you have to do as many repetitions as possible within the set time.
Benefits of Circuit Training
Primarily, circuit workouts allow you to work out your entire body and achieve your wellness goals for as short as 30 to 45 minutes. The condensed time makes them great for people with tight schedules and those who dislike long sessions of working out.
Accelerated Weight Loss
Circuit training combines several types of workouts, including strength, cardiovascular, and high-intensity interval training, into a single session. This combination of workouts maximizes your body's ability to burn more calories during and after the workouts. As such, with regular circuit workouts, you'll shed more fat.
Enhanced Strength
Each circuit training workout pushes muscles in your upper body, core, and lower body to work at their maximum capacity. Upon completing several sessions, your body will be able to manage intense activities without an issue. Not surprisingly, the circuit training workout is popular among athletes.
Improved Heart Health
The circuit workouts' high intensity doesn't just burn calories and boost your endurance. Rather, these workouts also improve cardiovascular fitness. The high intensity workouts challenge the heart to work at its maximum capacity. The workouts strengthen the heart muscle, improving blood circulation and reducing the risk of heart disease.
Find the Right Exercise Class For You
The effectiveness of circuit workouts depends on two factors- tailoring the routine to individual needs and executing each exercise with proper technique. Otherwise, the supposedly effective workout won't be effective in improving your strength, heart health, and overall wellness.
At the YMCA of Central Kentucky, we help fitness enthusiasts get the most out of circuit training workouts. We have licensed and experienced instructors who customize routines to match your goals and ensure you perform each exercise correctly.
Check our health and wellness program to find a class that fits your wellness goals.
