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
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.
