Weight circuit training is an efficient and dynamic way to combine strength training, flexibility and cardiovascular exercise. It’s typically set up as a series of different exercises, or stations, that target various muscle groups and movements. Here’s a rundown of how it generally works:
- Stations: Each station focuses on a specific exercise, such as squats, push-ups, bicep curls, etc., with compounding, opposing or rotational movements.
- Time or repetitions: You perform the exercise at each station for a set amount of time (e.g. 30-60 seconds) or a certain number of repetitions.
- Transition: After completing the exercise at one station, you quickly move to the next, with minimal rest between stations.
- Variety: The circuit can include a mix of bodyweight exercises, free weights, resistance bands and machines — or even just body weight.
- Rounds: You typically complete the circuit multiple times (e.g. two to four rounds), with a brief rest between rounds.
Weight circuit training can help increase strength, improve cardiovascular fitness, and burn calories. It’s versatile and can be tailored to fit different fitness levels and goals. Circuit training is also very efficient: You’re getting a good workout in a shorter amount of time. This can involve the whole body or focus on certain areas like the upper body or legs.
Circuit training can also be used for weight training (i.e. bench press, barbell row, repeat, small circuit, etc.) or even a cardio-type circuit for those of you who get bored being on a treadmill or bike for long periods of time.
This is more of what we do at PUSH. For years, we have been calling our workouts HIIT. However, I feel that circuit training really fits more of what we do.