Circuit training can burn fat and build muscle! Know its benefits and how to do it

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Circuit training is about a combination as well as quick rotation of a series of different exercises, targeting different muscle groups. About six to ten exercises are clubbed into one exercise regime and are carried out one after the other, with short rest periods between various sets. One circuit consists of six to 10 exercises and multiple circuits can be carried out daily. But are you wondering how is circuit training different from other workouts? Well, it stands apart as other muscle groups are focussed on a single day, with very little rest in between. Since muscle groups are switched, one muscle group gets to relax, while you work the other one!

What is circuit training?

Circuit training is a type of workout that includes multiple back-to-back exercises with minimal rest in between. “It is often high-intensity and targets multiple body parts in one session, focusing on strength training and muscle endurance,” says fitness expert Spoorthi S. According to a study published in Biology, circuit training helps to decrease total body fat and increase muscle mass in adults. It also helps in strength performance as well as cardiorespiratory fitness.

What are the benefits of circuit training?

Circuit training is time-efficient and increases the intensity of your workout. There are, however, several other benefits of circuit training

1. Time-efficient

You can fit an effective full-body workout into a shorter time frame by minimising rest between exercises, making it ideal for those with busy lifestyles. According to a study, published in the International Journal of Sports and Health Sciences, in a circuit training program, one circuit can comprise eight stations of 30/60 seconds of work/rest interval. Two cycles of the same can be performed in the first four weeks, and 60/90 seconds of work/rest interval over three cycles can be followed in Week 5-8. Circuit training can be performed three times per week.

2. High-intensity

By performing exercises back-to-back with minimal rest, circuit training keeps your heart rate elevated, leading to increased calorie burn during the workout, improving cardiovascular fitness and overall endurance. A study, published in the Scientific Reports, states that circuit training is very good for weight loss and fat loss. It can also reduce body weight and BMI effectively.

3. Full-body engagement

Since circuit training typically involves a variety of exercises, it works for multiple muscle groups in a single session. This comprehensive approach helps to build balanced strength and improve overall functional fitness. Different muscle groups can be alternated, which also gives other muscle groups a chance to rest. This is helpful if you don’t have time to work out every day.

4. Boosts metabolism

The combination of strength and cardio in circuit training stimulates your metabolism, promoting calorie burn not just during the workout but also after, through the afterburn effect EPOC, excess post-exercise oxygen consumption. After a workout, there is an increase in O2 consumption, states a study, published in Metabolism. This is the energy that your body uses to cool down and return to its resting stage. This can increase the number of calories you burn.

5. Helps improve heart health

The rest periods in between the workout sets are short and this can help keep your heart rate stay elevated. This, in turn, helps to decrease stress on your heart and increase its strength. It can push out more blood even with less effort, states a study, published in Frontiers in Cardiovascular Medicine. Adding High-Intensity Interval training in your circuit can also help with better lung function. Check out HIIT workouts that you can include.

6. Flexibility in equipment

Circuit training can be done with minimal equipment, making it accessible whether you're working out at home, at the gym, or outdoors. Check out some easy must-have workout equipment that is enough to workout at home.

7. Interesting workout

Since there are any muscle groups and workout regimes combined into one, this keeps your workout interesting. According to a study, published in Brain Sciences, it is tough for people to stick to a regime. Switching between exercises can keep this task interesting.

8. Makes you happier

Yes! Circuit training can help improve your mood. It involves cardio and strength training exercises that can release endorphins or feel-good hormones in your body. These hormones also help you feel that you can achieve your task, states a study, published in the Journal of Clinical Medicine.

What to remember while doing circuit training?

While circuit training comes with a host of health benefits, there are some things to be careful about while practising this form of workout. The most important thing that you need to remember is that it is important to pace yourself to complete the entire circuit. Check out how a slow and steady workout helps. Besides this, it is important to choose weights in proportion to your body that allow you to finish all sets without feeling overly fatigued.

5 exercise variations in circuit training

If you want to know how to do circuit training, here is what you can start with!

• Squats: 10 reps

• Pushups: 10 reps

• Lunges: 10 reps

• Superman: 10 reps

• Plank hold: 30 seconds

Once you finish all the exercises, that counts as one set. It is advisable to aim for at least 4-5 sets for a simple bodyweight routine. Do not forget to rest for 15-20 seconds between exercises and 30-45 seconds between sets. This circuit training for beginners can be quite effective.

What are the risks of circuit training?

While this style of training is effective, it also carries certain risks if not approached carefully:

1. Overexertion

The fast pace and minimal rest can make it easy to push too hard, leading to exhaustion or even injury if you don’t listen to your body. It is very important to perform proper warm-up and cooling-down exercises so that your body is ready for the intensity of circuit training. Check out how to warm up and cool down before and after exercise.

2. Poor form

Moving quickly between exercises can cause your form to suffer, increasing the risk of muscle or joint injuries. Therefore, it is very important to maintain the right form while working out.

3. Inadequate Recovery

While rest periods between exercises are short, it is important to plan your workout days in such a way that you are not overly tired. Not enough rest can lead to excessive soreness or burnout, especially if you're doing challenging movements.

4. Cardiovascular strain

For those with heart issues or not used to intense exercise, keeping your heart rate high for long periods can be risky. Therefore, it is important to seek medical and professional advice before starting any new workout regime.

5. Risky for beginners

Beginners may find circuit training too intense, which can result in improper form or injury without proper guidance. It is important to consult a fitness expert and perfect your form before starting circuit training. Since circuit training is intense, overtraining is one of the most common side effects. It needs to be paired with adequate rest as well as recovery periods. This is why it can get overwhelming for someone who is just starting.

Summary

Circuit training is a great way to get an interesting full-body workout underway. It is a combination of several exercising targeting different muscle groups. It can be done with the help of minimal training equipment. Circuit training can aid weight loss, as well as keep the heart healthy. It is great for your mood as well. However, pacing yourself, and listening to your body are the key things to follow while performing circuit training. Overtiring yourself can lead to injury. This is why circuit training should not be done every day.

FAQs

Who should not do Circuit Training?

Circuit training can be done by almost anyone, as long as they have the right guidance and exercise selection. “Whether you're a beginner, dealing with injuries, or have specific fitness goals, the key is to tailor the workout to your individual needs and abilities,” says Spoorthi. With proper supervision and modifications, circuit training can be adapted for all fitness levels and limitations.

Can you do circuit training every day?

If you are doing full-body circuits, exercises that target muscles in your upper as well as lower body, then performing it every day might not be a good idea. This type of circuit training should be done two to three times a week. This schedule will allow for enough recovery and rest time, which is very important as well.

How many minutes of circuit training is safe to do in one go?

A circuit training workout can stretch from 10 up to 45 minutes. This is safe to do. You can plan your circuits accordingly. A total of three rounds should be enough. You should complete 10-15 reps of each exercise, each can range from 30-45 minutes.