What Is Circuit Training? Complete Guide + Sample Workouts

What Is Circuit Training? Complete Guide + Sample Workouts

Fitness in general is picking up a lot of steam as more and more people are seeing how beneficial it can be. With that, there are always terms thrown around that catch wind. "Circuit training" is certainly one of them ... but for good reason.

What Is Circuit Training? Quick Answer 

Circuit training is a workout style where you cycle through 4-10 exercises targeting different muscle groups with little to no rest between exercises. You complete the full circuit 2-4 times for an efficient workout that builds both strength and cardiovascular fitness in 20-45 minutes.

Heck, you've probably done circuit training and you might not even realize it. But you're probably wondering, what is circuit training, and can it help you reach your goals?

Let's break it down right here, right now.

In This Article:

• What Is Circuit Training? Complete Definition
• Circuit Training Benefits for Strength and Cardio
• How to Build an Effective Circuit Training Routine
• Sample Circuit Training Workouts (Beginner to Advanced)
• How Often Should You Do Circuit Training?
• Addressing Common Circuit Training Myths
• Who Circuit Training Is Good For

What Is Circuit Training? Complete Definition

Circuit training is a style of workout where you cycle through a series of exercises. A lot of times, you'll see somewhere between 4 and 10 exercises with little to no rest in between.

Each exercise targets a different muscle group or skill (think: push-ups, squats, lunges, jump rope, rows, etc.). You do one, move to the next, and repeat the whole cycle a few times. That's it. That's your workout.

Some of you might even think of this as a HIIT (High-Intensity Interval Training) workout.

Simple? Very. Easy? Not always. Effective? Heck yeah it can be!

Key Components of Circuit Training

When people ask, "What is circuit training?" here are the main elements:

Exercise Selection: 4-10 different movements targeting various muscle groups 

Timing: Usually 30-60 seconds per exercise 

Rest: Minimal rest between exercises (15-30 seconds max) 

Rounds: Complete the full circuit 2-4 times 

Total Time: Most circuits last 20-45 minutes

Circuit Training Benefits

Here's the truth … circuit training is fast, intense, and efficient. You're not just lifting weights. You're not just getting your heart rate up. You're doing both.

This is exactly where you can get multiple benefits with circuit training. These include two main things (1):

1. Building Muscle

Circuit training can absolutely help you build muscle when you use resistance. Whether that's bodyweight exercises, dumbbells, kettlebells, or resistance bands … if you're challenging your muscles, they'll respond by getting stronger.

2. Improves Strength and Cardio

The minimal rest between exercises keeps your heart rate elevated throughout the entire workout. This gives you cardio benefits while you're building strength at the same time.

Additional Benefits Include:

Time Efficiency: Get a full-body workout in 20-45 minutes 

Improved Endurance: Both muscular and cardiovascular endurance improve 

Versatility: Can be done anywhere with minimal equipment

How to Build an Effective Circuit Training Routine

You're probably wondering how to do circuit training. Well, you can build a circuit by throwing together a few very simple movements.

Below will be the category of the movement, along with examples for each:

Pushing Movements

• Push-Ups
• Chest Press
• Shoulder Press
• Lateral Raise
• Pec Fly

Pulling Movements

• Rows
• Pull-Ups
• Lat Pulldowns
• Bicep Curls
• Rear Delt Fly
• Shrugs

Leg Movements

• Squats
• Deadlifts
• Hip Thrusts
• Lunges
• Kettlebell Swings
• Romanian Deadlifts
• Split Squats
• Calf Raises
• Leg Curls
• Leg Extensions

Core Movements

• Planks
• Mountain Climbers
• Bicycle Crunches
• Russian Twists
• Side Plank

Cardio

• Jump Rope
• Burpees
• High Knees
• Cycling
• Jogging/Running
• Stair Mill
• Rowing
• Jumping Jacks

Megawatt Versatile Pre-Workout

Basic Circuit Structure

Here's just one example of how you can structure these workouts:

• Do each exercise for 30-60 seconds

• Rest 15-30 seconds between moves

• Complete the full circuit 2-4 times

• Rest 1-2 minutes between full circuits

A couple of other factors to consider when you are piecing together your workout are the time available to work out and your own fitness level.

Sample Circuit Training Workouts (Beginner to Advanced)

Now that you understand what is circuit training, let's look at some specific examples you can try today.

Beginner Circuit Training Workout

Equipment Needed: None (Bodyweight Only)
Time: 15-20 Minutes
Structure: 30 Seconds work, 30 Seconds rest between each exercise

Complete the following circuit for 3 rounds total:

Exercise Time
Bodyweight Squats 30 Seconds
Modified Push-Ups (Knees Down) 30 Seconds
Glute Bridges 30 Seconds
Plank Hold 30 Seconds
Marching in Place 30 Seconds

Intermediate Circuit Training Workout

Equipment Needed: Dumbbells or a Kettlebell
Time: 25-30 Minutes
Structure: 45 Seconds work, 15 Seconds rest, 4 Rounds

Complete the following circuit for 4 rounds total:

Exercise Time
Goblet Squats
45 Seconds
Push-Ups
45 Seconds
Dumbbell Rows
45 Seconds
Reverse Lunges
45 Seconds
Mountain Climbers
45 Seconds
Overhead Press 45 Seconds

Advanced Circuit Training Workout

Equipment Needed: Full gym access or home gym setup
Time: 35-40 Minutes
Structure: 50 Seconds work, 10 Seconds rest, 5 Rounds

Complete the following circuit for 5 rounds total:

Exercise Time
Barbell Thrusters
50 Seconds
Pull-Ups or Assisted Pull-Ups
50 Seconds
Kettlebell Swings
50 Seconds
Burpees
50 Seconds
Dumbbell Step-Ups
50 Seconds
Battle Ropes (or Jumping Jacks) 50 Seconds
Plank to Push-Up 50 Seconds

How Often Should You Do Circuit Training?

This is one of the most common questions about what is circuit training and how to use it effectively.

Frequency Recommendations

Beginners: 2-3 times per week with at least one rest day between sessions 

Intermediate: 3-4 times per week, can do back-to-back days occasionally 

Advanced: 4-5 times per week, but listen to your body for recovery needs

Important Considerations

Recovery: Circuit training is intense, so your body needs time to recover and rebuild 

Other Activities: If you're doing other workouts, factor those into your weekly plan 

Sleep Quality: Poor sleep means you need more recovery between sessions

Sample Weekly Schedule

Option 1 (3 Days): Monday, Wednesday, Friday with weekends off 

Option 2 (4 Days): Monday, Tuesday, Thursday, Friday, with Wednesday and weekends off 

Option 3 (5 Days): Monday through Friday with weekends for active recovery

Remember, consistency beats intensity every time. It's better to do 3 quality circuit training sessions per week for months than to burn out trying to do 6 sessions per week.

Addressing Common Circuit Training Myths

Myth: Circuit Training Is Just for Beginners or People Who Are Trying to “Get Toned"

Truth: Circuit training can be scaled up or down for any level. This includes pro athletes, retired parents, and everybody in between. The key is adjusting the exercises, weights, and intensity to match your fitness level.

Myth: It Doesn’t Build Real Strength.

Truth: If you're using resistance (like bodyweight, bands, or weights), you can build muscle (2). Period. The key is progressive overload - gradually making the exercises more challenging over time.

Myth: Circuit Training Is Just Cardio with Weights

Truth: While circuit training does provide cardiovascular benefits, it's much more than that. When structured properly with adequate resistance, it builds strength, power, and muscle mass alongside improving your cardio fitness.

Myth: You Need Expensive Equipment or a Gym Membership.

Truth: Some of the most effective circuit training workouts use nothing but your bodyweight. You can get an incredible workout in your living room, hotel room, or backyard.

Getting The Most Out of Circuit Training

At the end of the day, circuit training is just one tool in the toolbox.

But if you use it right? It'll change your body and your mindset. It can be simple, scalable, and efficient for all…

...and that's exactly what most people need.

Tips for Success

Start Slow: Begin with shorter circuits and longer rest periods 

Focus on Form: Good technique prevents injury and maximizes results 

Progress Gradually: Add time, weight, or complexity as you improve 

Listen to Your Body: Some days you'll need more rest than others 

Stay Consistent: Regular workouts beat perfect workouts every time

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References:

(1) Kim J, et al. Weighted Vest Intervention During Whole-Body Circuit Training Improves Serum Resistin, Insulin Resistance, and Cardiometabolic Risk Factors in Normal-Weight Obese Women. Journal of Exercise Science & Fitness. 2024;22(4):463-473.

(2) Ho SY, et al. Effect of High Intensity Circuit Training on Muscle Mass, Muscular Strength, and Blood Parameters in Sedentary Workers. PeerJ. 2024;12:e17140.

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