Circuit training is a system of body conditioning or resistance
training involving several different stations of exercises with little to
no rest between stations. Circuit training routines may be all
cardio, all resistance exercises or a combination of both.
An exercise "circuit" is one completion of all prescribed exercises
in the programme. Depending on the moves you choose, it’s a
pretty tough workout, but hey if you want it you’ve gotta work for it
I LOVE circuit training, simply because you get all the benefits of muscle building and toning along with an intense cardio workout. And for those of you that get bored plodding along on a treadmill or cross trainer, circuit training can fix that, too. The exercise options
It’s pretty much impossible to get bored during a circuit workout! You’re moving so quickly from one exercise to the next that your mind simply doesn't have time to wander – if you’ve got time to think about what colour you might paint your nails that evening then you’re just not working hard enough! Circuits are also the BEST way to maximise your workout time. Pressed for time? Do 3 rounds of a 5-minute HIIT circuit for a quick 15-minute body blast! Got longer? Do as many rounds as you can until you collapse in a sweaty heap on the floor!
If you’ve ever been to one of my Celebrity Circuits classes then
you’ll know that the workouts are very much circuit based, and I
make it my mission to switch up the exercises each week to make sure I’m keeping things interesting for my bootcampers, also to keep challenging their bodies.
There’s loads of different ways you can do it! You can base it on:
Work it baby, work it!
In the above examples I’ve used timed intervals, however another way to do it would be to count repetitions for each exercise.
Both methods have their advantages.
Counting reps is cool because it means you can challenge yourself to increase the weight each time - perfect if you're using dumbbells
as part of your circuit. So at the start of the month you might be doing 12 reps at 4kgs for lateral raises, whereas 3 weeks later it feels easy so you start doing 12 reps of 5kgs – nice!
On the other hand, timed intervals rather than counting reps means you get to challenge yourself to do more and more reps (i.e. go faster!) each time - great if you're performing bodyweight exercises or cardio moves.
I tend to use timed intervals in my bootcamps as it means everyone can work at their pace - the more advanced participants are challenged to push harder, while the beginners don't get left behind. That’s the beauty of circuit training – it’s just as effective for beginners as it is for more advanced gym goers – all you need to do is tweak it to match your individual fitness levels and goals. And you don’t even need any equipment – just get creative with it and come up with an amazing workout that you can anywhere in the world – the world is your gym chicks, so get to work!