Circuit training
Circuit training is a workout built from several stations, each with its own exercise. You work at one station for a set time or number of repetitions, then move on to the next until you have gone round the whole circuit — and then usually round again. It mixes strength and cardio, and in a studio it is a group class in which everybody moves round the room together.
What it is for
Section titled “What it is for”- All-round fitness: strength, endurance and cardio in one session.
- The whole body works, because each station trains something different — legs, then arms, then trunk.
- A lot of work in a limited time, with little waiting.
- Variety: the stations change from class to class, so the workout rarely feels the same.
Equipment
Section titled “Equipment”- Sports clothes and training shoes with good grip.
- A towel and a bottle of water.
- The studio sets up the stations. Depending on the gym, they use dumbbells, kettlebells, medicine balls, resistance bands, steps, benches, skipping ropes or suspension straps.
- You do not need anything of your own beyond clothes and water.
How a class goes
Section titled “How a class goes”- Usually 45–60 minutes.
- A warm-up, then the trainer shows every station before the first round.
- You work at each station for, say, 30–60 seconds or a set number of repetitions, then have a short break to move to the next. Stations often alternate strength and cardio, so one group of muscles rests while another works.
- The circuit is repeated two or three times, sometimes with a longer rest between rounds. People often work in pairs or small groups at each station.
- The class ends with a cool-down and stretching.
- In your first class, choose lighter weights and learn the technique; the trainer will suggest heavier or easier versions.
Who it suits best
Section titled “Who it suits best”- Beginners: every station can be made lighter or harder, and everybody works at their own level in the same room.
- People who want strength and cardio in one class.
- Those who get bored doing one thing for long.
- Athletes from other sports, as general conditioning. If you like the format, see also Functional training and HIIT.
- It suits less somebody with a fresh injury, a heart condition or high blood pressure — ask your doctor first, and tell the trainer so they can change the stations for you.