Circuit Training: Why You Should Be Doing It
Anybody else struggling with finding time to work out? For me, it's really tough to schedule workouts on the weekend. I try to keep weekends open for family time and socializing with friends. Pre-quarantine, I’d take a Pilates class at my local studio, but lately it's just been home workouts. Setting an exercise goal for the week can help you stay motivated and on track.
First, we have to be realistic with our goals. If you do not work out currently, don’t set a goal of an hour workout 5 times a week. Start with something attainable, that you can actually stay consistent with. I have come to realize, if I don’t do my work out in the morning, it will never happen. I always find something else “more important” to do during the day. If you are short on time, but want to stay consistent with a quick full body workout routine, you should consider circuit training.
Yes, we all have busy schedules, but we can find 15-30 minutes to get a workout in.
For me, circuits are the best way to get a full body workout that is effective, in the shortest amount of time. We have to remember consistency is key! The great thing about circuits is that you can get a whole body workout done in 15-30 minutes.
A circuit usually consists of a few groups of 3-4 exercises, that you repeat in succession. The moves are usually very simple, yet effective.
There are no breaks in between exercises. Occasionally, a 10 second water break will be added somewhere in there, but it is mainly continuous exercise for a short amount of time. This type of workout can allow for specificity as well. Circuits can be made to target a certain body part. If you prefer to focus on a certain body part at a time, consider scheduling specific days for upper body, lower body, and core.
For the most part, even if the exercises are made to target a specific body part, if you're using body weight, then you are likely using many large muscle groups plus your core muscles at the same time.
There are many benefits of circuit training. One major benefit is that it gets your heart rate up and strengthens your muscles at the same time. You can mix endurance training, cardio, and strengthening all in one routine. It can also be a fun way to mix exercises you love. If you have any favorite exercises from Pilates, barre, or even kick boxing, you can add those in too! Using your own body weight is great, so you don’t have to worry about getting exercise equipment.
Once you’ve become accustomed to this type of exercise and want to challenge yourself further, you can add light weights (I suggest no more than 3 lbs.) or add resistance bands. Maybe the best thing about circuits is that you will never get bored!
Another great benefit is that you burn a significant amount of calories in a short amount of time, especially if you incorporate HIIT (high intensity interval training) or a tabata. HIIT implements cardio exercises in short bursts that allows your body to reach anaerobic levels.
You burn more calories and fat working out in intense burst intervals than you would with prolonged cardio activity, such as jogging or cycling. You also give a major boost to your metabolism, so you're burning calories for a longer period of time after the workout.
If you haven’t tried the Tabata method, it can be used as a form of HIIT training that has its own set of rules. You basically go back and forth between 20 seconds of work and 10 seconds of rest for about 8-20 times total. Don’t let the word “rest” fool you, you're still doing exercise at this time. The “rest” exercise is just not as intense as the “work” exercise. An example could be bicep curls or squats. In any case, Tabata is draining, but goes by quickly as there’s really no time to rest. Again, the benefits are amazing and well worth the high effort.
Circuit training is a convenient and effective form of exercise. If you need a jump start to get back into a workout routine, I would highly suggest it. You can work out anywhere and without equipment. The shortened period of time makes it easy to fit into any schedule. The more consistency with this type of workout only yields positive results.
You can increase cardiovascular AND muscular endurance all at once. Not to mention performing combined exercises is a good way to lose weight, if that’s your goal. Here are a few example circuit videos from popsugar fitness.
There are tons of fitness apps you can get exercise ideas from or even to keep track of your circuit while you work out. Find something that works for you!
WORKOUT VIDEO LINKS
TABATA WORKING: 25 MINUTES
HIIT WORKOUT: 30 MINUTES
Full body toning, no equipment: 30 MINUTES
SIMPLE, GO-TO EQUIPMENT RECOMMENDATIONS
Fit Simply Resistance Bands, and case
OMERIL Resistance Bands, Multiple Resistance
AmazonBasics Neoprene Dumbbell Hand Weights
