How to train in circuit training?

Are you looking for a quick workout that will tone all the muscles in your body? Circuit training is for you! This technique is an excellent way to achieve various sporting objectives and is intended for beginners as well as high-level athletes.

What is a weight training circuit?

Circuit training is a type of training in which the principle is to perform several high-intensity exercises at a high pace. There should be little or no recovery time between each exercise. Once the sequence is completed, you start again from the beginning, several times, to achieve an overall physical activity lasting between 20 minutes and 1 hour. The exercises selected should allow you to build muscle while developing your endurance.

The training circuit is said to have originated in England in the early 1950s. If the method has evolved somewhat since then, it remains faithful to the initial philosophy. Well-integrated in a training planIt also helps to strengthen the muscles of the whole body and to improve the cardio. 

When and why adopt the training circuit?

The main advantage of circuit training is that it can be easily integrated into the planning of a busy day. The sequence of repetitions can indeed be fast and lead to a session of about 20 minutes. This split training is therefore often used by seasoned athletes who want to maintain their muscles and physical condition when they are short of time.

For beginners, the training circuit is also of great interest as it involves most muscle groups. Carried out 2 to 3 times a week, it offers many benefits for both bodybuilding and fitness or gym practitioners.

This method is finally a great way to reach your weight loss goals. By combining strength training with endurance activities, all at high intensity, you will burn more calories and even benefit from the famous afterburn effect.

Example of body weight training circuit

To complete your usual training and sculpt your body, perform this body weight training circuit by repeating it 3 to 5 times depending on your level.

The exercises last 30 seconds, and the rest time between each exercise is 10 seconds. Start with jumping jacks, push-ups, then crunch the abs. Follow with burpees, mountain climbers and finish with squats.

Blow for 1.5 minutes between each round. You can increase the intensity of the circuit training by reducing this rest time, or by using it to do the plank.

Example of a training circuit in a sports hall with machines

You can also perform a circuit training in the gym to increase muscle efficiency. If your goal is to train all the muscles in your body, perform 3 to 5 rounds of this exercise sequence:

• Military dumbbell development (10 reps)
• Bulgarian squats (10 rehearsals)
• Curl with dumbbells (10 reps)
• Raised from the ground (10 repetitions)
• Kettlebell swing (30 seconds)
• Jump Rope (30 seconds)

Take up to 2 minutes of rest between rounds.

Advantages and disadvantages of the training circuit

Circuit training is a method that is accessible to everyone in that it is possible to adapt the difficulty of the session. It can therefore be integrated as part of a physical preparation as well as a reathletisation or weight loss.

This technique also allows you to optimize your workouts if you are short on time. You can burn a lot of calories and keep yourself in shape with an effective circuit training lasting a few dozen minutes. This is all the more appreciable as you can customize your workouts according to your objectives. Depending on your sport practice and your needs, you can for example focus your work on the lower or upper body.

In addition, you can perform effective circuit training with little or no sports equipment. With this method, there is no need to invest in a weight bench or dumbbells! Finally, it is an excellent way to break the routine of your workouts. Circuit training is fun thanks to the variety of exercises performed.

Tips for beginners

Before you begin your training circuits, make sure you perform rigorous warm-ups to reduce the risk of injury, especially to the joints.

Secondly, don't be too ambitious right away. Start with accessible training circuits that will allow you to progress for a long time. To obtain results, you will need to do a minimum of 2 or 3 workouts per week. It is therefore important to follow suitable sessions to remain able to keep up. Don't hesitate to ask your friends and family to train with you, this will keep you motivated in all circumstances!

Finally, don't neglect your recovery. Nutrition, hydration, sleep and stretching are your four best allies in getting the next session off to a good start.

Find examples of circuit training in the following program

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Supplementary article :

How does active recovery work?