Circuit training is a workout program that involves various exercises grouped together in a specific order. Each exercise is performed for a specific amount of time or a specific number of repetitions, and then the person moves on to the next one. Circuit training is gaining popularity because it improves strength, endurance, and cardiovascular health in a short amount of time.

Equipment needed for circuit training

Circuit training is chosen by those determined to achieve fast and specific results. We can perform it both in the gym and at home. The most important equipment we will need are dumbbells and exercise mats. Thanks to the former, we can perform many interesting exercises, and they are in fact an entire gym in a small package. Mats, on the other hand, are useful for stretching and exercising on the floor. They will prevent slipping and possible damage to panels or tiles.

If you are more advanced and want to create a mini gym at home, look for a TRX suspension system, skipping rope and pull-up bar.

Which exercises to perform in circuit training?

At the very beginning, we need to establish the order in which we perform the exercises for a particular body part. For example, we start with the legs, because the exercises for them are the most exhausting. Then we move on to the back, chest, shoulders and arms and abdomen.

We can combine strength exercises with explosive exercises, or we can perform the heaviest exercises in such a way as to build strength endurance and conditioning. We can start a circuit with squats, then move on to pull-ups, rowing, bench presses and finish with plans. A lot depends on our imagination. Thanks to the possibility of easy modifications of the plan, we are not threatened with monotony.

From the silhouette point of view, we can perform circuits on isolated exercises. From the martial arts point of view, we can include bag exercises, hitting a tyre with a hammer or rolling a tyre.

Working at home with dumbbells, we can perform all strength exercises, but also more explosive exercises such as ripping. With the use of a mat, we can train with our own body weight by performing exercises such as plans, push-ups, deadlifts, dips, etc.

Advantages and disadvantages of circuit training

Benefits of circuit training:

  • fat reduction,
  • improvement in body condition,
  • improved silhouette,
  • does not lead to significant muscle gain.

Disadvantages of circuit training:

  • does not lead to significant muscle gain,
  • risk of injury.

Characteristic 1: Versatility

One of the most significant advantages of circuit training is the ability to customize it to fit an individual’s specific needs. Circuit training includes a vast array of exercises, including bodyweight exercises, plyometrics, resistance training, and cardio. This means that circuit training can be tailored to improve the strength, endurance, or flexibility of any individual, depending on their fitness goals. This versatility makes it an excellent option for personal trainers who want to create personalized workout plans for their clients.

Characteristic 2: Time Efficiency

Circuit training is a time-efficient workout program that allows people to fit exercise into their busy schedules. Circuit training workouts can range from 20-60 minutes, depending on the intensity and the types of exercises performed. In comparison, traditional workouts take longer to complete because they focus on one type of exercise at a time. By combining multiple exercises into one circuit, people can get an effective workout that targets different muscle groups in a shorter amount of time.

Characteristic 3: High Intensity

Circuit training is designed to push individuals beyond their limits to increase their endurance and strength. The fast-paced nature of circuit training creates a high-intensity workout that challenges people to improve their performance with each workout. By pushing the body to its limits, circuit training helps people burn more calories and reduce their overall body fat. A study published in the Journal of Sports Science and Medicine showed that a 30-minute circuit training workout can burn up to 500 calories.

Comparison of Circuit Training to Traditional Workouts

To better understand the effectiveness of circuit training, it is essential to compare it to traditional workouts. Traditional workouts typically focus on one type of exercise, such as weight training or cardio. In contrast, circuit training combines various types of exercises into one workout, increasing its overall effectiveness. In traditional workouts, people often take long rest periods between sets, which slows down the workout’s pace. Circuit training eliminates these long rest periods, keeping the heart rate elevated throughout the workout. This increased heart rate leads to a higher calorie burn and improved cardiovascular health.

Sample Circuit Training Workout Plan

To give an example of a circuit training workout plan, here is a sample workout:


Exercise Time/Repetitions
Jumping Jacks 30 seconds
Push-ups 12 repetitions
Burpees 10 repetitions
Squats 12 repetitions
Mountain Climbers 30 seconds
Plank 30 seconds
Rest 30 seconds


Circuit training is a highly effective workout program that combines different types of exercises into one workout. The three main characteristics of circuit training are versatility, time-efficiency, and high intensity. This workout program is highly customizable, making it an excellent option for personal trainers and individuals looking to improve their fitness. Circuit training is becoming more popular because it is quick, challenging, and helps to burn calories and increase endurance. Overall, circuit training is a highly recommended workout program for anyone looking to improve their strength, endurance, and cardiovascular health.