What is Circuit Training?
Circuit training is all about moving from one exercise to another in rapid succession. A typical circuit consists of 5 to 10 exercises performed for 30 to 90 seconds each. One can create their own circuit to meet almost any exercise goal. A circuit training workout helps to expedite the workout and build endurance since it spares no time for rest in between exercises. While a circuit can include any one of the thousands of known exercises, the workouts are clubbed into many specific categories. Read on to know what are the different types of circuit training.
Different Types of Circuit Training
Circuit training can be completely customized, meaning there are innumerable different ways in which a circuit training routine can be structured. Some examples of the different types of circuit training available are:
Strength Circuit Training
A strength circuit is a type of circuit training, which consists of strength-centric, weight-bearing exercises. A strength circuit can be performed using free-weight exercises, machine-based exercises, or body-weight exercises. A mix of all of these strength training modes can also be part of strength circuit training.
Cardio Circuit Training
A cardiovascular workout can be made more interesting by performing a cardio circuit. A cardio circuit involves a quick succession of moves like speed skaters, jumping jacks, burpees, jump squats and jumping rope. Alternatively, a circuit can also be performed by doing a short burst each, on five or more different cardio machines, to pump up the heart rate. For instance, warming up on the treadmill, then sprinting for 2 minutes, then immediately moving to the step mill and stepping up at a rapid pace for 2 minutes. Next, jumping on the stationary bike and pedalling up a very steep hill for 2 minutes can also be a part of this type of circuit training. Then, shifting to an elliptical and hitting the stride speed as fast as possible for another 2 minutes, and finally finishing the cardiovascular circuit training with 2 minutes of intense rowing on the rowing ergometer. This circuit should be performed 2 to 3 times for a complete 20 to 30 minute routine.
Strength and Cardio Circuit
This type of circuit training is a circuit combining cardio with strength-training moves that can torch up to 10 calories per minute. In this kind of circuit training, a strength training move, like squats, is immediately followed by a cardio move, like sprinting the length of a basketball court, followed by another strength move like push-ups. This type of circuit training can be a complete body workout if a strength move for every major muscle groups is included in it.
Sport-Specific or Running Circuit Training
This type of circuit training is especially designed for athletes who wish to enhance their performance in a specific sport. Sport-specific or running circuit training is best performed outdoors or in a huge, open area. One needs to choose exercises which are specific to their particular sport, or emphasize an aspect of that sport in this type of circuit training. For example, a running circuit can include core and leg strengthening exercises distributed among ½ mile race pace runs on the treadmill. Kickboxing circuits can involve alternating shoulder, core and gluteal strength-moves with punching and kicking segments, and football circuits can alternate agility weight training with drills, are other sport-specific circuits.
Timed Circuit Training
This kind of circuit training involves working a set time period for both exercise and rest intervals. For example, a typical timed circuit can involve 30 seconds of exercise and 30 seconds of rest in between every exercise.
Competition Circuit Training
A competition circuit training is a type of circuit training, which is basically a timed circuit in which the performer pushes them self to complete maximum number of repetitions of an exercise in the set time period. The idea is to keep the time period the same, but try an increase the number of repetitions they can do in the set time period.
Repetition Circuit Training
This is the ideal circuit training type when working with large groups of people having different levels of fitness and ability. While the fittest group may be able to do the maximum number of repetitions of each exercise, the intermediate group may be able to complete lesser number of repetitions, and the beginners might do the least number of repetitions of each exercise.