Breaking Down The Basics To Circuit Training Workouts via PMXFIT
The concept of circuit training is a popular one in gyms across America. Many gyms have weight training stations set up to encourage this style of full-body workouts. Other gyms require you utilize a bit more creativity in designing and implementing your circuit training workout. Let’s check out the basics of circuit training workouts and see if they are right for you.
If fitness is your goal - losing fat and toning up - then circuit training can be a great way to hit your full body with a variety of exercises. You can “run the circuit” by completing 15 to 20 total exercises, with little to no rest between sets. The Hammer Strength or Nautilus machines are ideal for this, and most gyms will stack them up in rows ideal for circuit training. You can hit your entire body - every muscle group several times - in 30 to 40 minutes, then tackle cardio and be on with your day!
The sets should be just like your standard sets in a more traditional routine. Use enough weight that will allow you to complete 8 to 12 repetitions, then immediately step to the next available machine. You should be sure to target your chest, back, thighs, hamstrings, shoulders, biceps, triceps, calves & abdominals on each cycle at least once. Bigger muscle groups should engage in a total of 2-3 sets, with 1-2 sets being used for the smaller groups. If a machine is busy, skip it but don’t forget to come back to it before completing your cycle. And, if any muscle group is neglected, be sure to add a free weight movement to your circuit to ensure complete body training.
Circuit training is very good for burning body fat, as opposed to just building muscle. Your heart rate returns to normal during standard bodybuilding training, during the 2-3 minutes of rest between each set. This isn’t the case when you’re spending 3 to 10 seconds maximum resting between exercises. Therefore in addition to the full body muscle building workout, you will also enjoy an aerobic session, built in!
If you are a bodybuilder, then circuit training can be a nice break, but not an ideal long-term solution to your muscle building goals. If you want to add 20 pounds of muscle to your scale this year, then you will need to train each muscle group with 10 to 14 sets per day, once per week. This doesn’t fit circuit training. However, if you are looking for a nice way to tone up your body while shedding body fat, then circuit training may be right for you!
Are you ready to check out a sample circuit workout? - Click Here for a guide on Circuit Training Workouts.