Circuit training is a type of exercise program where one does a series of timed exercises at a fairly rapid pace, with a brief period of rest in between each exercise. Circuit training workouts may target the entire body or just one specific area, such as the arms, legs, or chest. In addition, circuit training workouts may focus on strength training, aerobics, or a combination of the two; the possibilities are virtually limitless. In general, there are four types of circuit training workouts, and these include a timed circuit, a competition circuit, a repetition circuit, and a sport specific/running circuit.
Each of these types of circuit training workouts can be effective and serve a different purpose depending on one’s existing level of physical fitness. All of these circuit types can last as long as the exerciser chooses, but it is necessary to determine the full amount of time first. The first type of circuit training workout, a timed circuit, is the most basic. In this type, one simply sets time limits for periods of exercise and rest. For instance, one might exercise for 30 seconds, followed by a 30 second rest period, then switch to a different exercise for 30 seconds, followed by another rest period.
The second type of circuit training workout is a competition circuit. In this type of workout, the circuits are timed, but the exerciser pushes himself or herself to achieve as many repetitions as possible. For instance, if one chooses to do push-ups for 30 seconds, followed by 30 seconds of rest, as in the timed circuit, he might first see how many push-ups he can do in 30 seconds. He will then try to improve that number every time he does circuit training. The first day he might do ten push-ups; the second day, 11 or 12, and so on.
In a repetition circuit, which is a less common type of circuit training method, the periods of exercise are not timed, but are instead counted by repetitions. Once again, using the push-up example, one might decide to do 20 push-ups, followed by 30 seconds of rest. This is somewhat less common because speed is often one of the main goals of circuit training, and a repetition circuit can be fairly slow.
Finally, a sport specific or running circuit also consists of timed moves that are specific to one’s chosen sport. For instance, one might choose to dribble a basketball for 30 seconds. Instead of periods of rest, however, the exerciser will run in between exercises. The distance is usually fairly short, between 100 and 400 meters (109 to 437 yards) depending on speed. Circuit training workouts are an excellent way to improve overall fitness, and may be fully customized and planned for each individual’s needs and preferences.