Is Circuit Training the Best Class for all-round Fitness?

 

What is a Circuit Class?

As a Class instructor and personal trainer I am often asked “What is the best class for fitness and weight loss?” My answer will always be circuits. The reason for this is a good circuit class will incorporate strength training, cardio fitness and core strength. The class “punches a packet” when it comes to a full body workout and cardio health. The big bonus comes with the diversity and variety of this class.

I do hear many of my clients say that strength training is boring or they hate cardio and core workouts. But by putting all these 3 elements into one circuit class it adds a bit more gusto to your workout and adds a little more interest. A circuit class makes for a quick and efficient workout with major results.

How does a Circuit Class Work?

A general circuit class will give you a full body workout, plus cardio, plus core strengthening exercises. Some circuit classes can be set to a specific discipline such as football or boxing to help improve performance of that particular sport. However most circuit classes help to improve all-round fitness.

Example:

Station

1. Floor press

2. Jumping jacks

3. Hammer curls

4. Weighted deadbugs

5. Skull crushers

6. Squat jumps

7. Plank

8. Shoulder press

9. Skaters

At each station you will perform 45 seconds of hard work and 15 seconds rest whilst moving to your next station. After each circuit there will be a 1-2 minute rest to recover. 

What are the Benefits of a Circuit Class?

Commitment to Exercise

The variety of different exercises at each station help to relieve the boredom of repetitive workouts and repetition style exercising. The speed at which you move from one station to another actually gives you very little time to become bored with a circuit routine.

Assists with Weight Loss

Circuit classes are a full body workout targeting the upper body, lower body and core with the addition of aerobic exercise. This means your heart rate will increase and your muscle strength will improve making this a great class for weight loss and toning in one.

Make a Circuit Home Workout

You don’t need a gym or a studio to set up a circuit workout and you don’t need any equipment either. Here is an example of a home circuit workout:

Wall Sit

Rocket Jumps

Tricep Dips

Butt Kicks

Shoulder Taps

Bicycle Crunch

Seal Jacks

Low Plank

Glute Bridge

This circuit, even without additional weights, still includes strength, cardio and core exercises. If you can’t make it to the gym or class, you can still reap the benefits of a circuit class at home. You can obtain some ideas from my article here

Circuits will get you Maximum Results in Minimum Time

As much as we have good intentions to exercise 4 times a week for an hour each session, we know that life can get in the way at times. Circuits can be the perfect answer. You can set up as many stations as necessary with the time available. If you can only manage 20 minutes, you can set up 4 stations and repeat 4 times. Just make this an effective workout. For example with four stations: (45 seconds work, 15 seconds rest) 30 seconds rest between circuits and repeat 4 times. Remember to warm up before the circuits and stretch after.

Station 1 Upper body

Station 2 Cardio

Station 3 Lower body

Station 4     Core

Improves Muscular Endurance

Circuits tend to be at the higher end of the rep range therefore building the slow twitch muscle fibers. Your muscles are then able to work for longer periods without getting too tired and fatigued. This will help with many day to day activities such as carrying heavy shopping bags and gardening.

Improves Functional Movement

Circuit training combines the 5 fundamental motor skills of fitness: strength, speed, mobility, coordination and endurance. This effectively enables us to move easily every day. Circuit training increases physical performance and improves the quality of our movements. For example getting up off of the floor, the speed of our movements and eye to hand coordination.

Conclusion

If you are looking for a full body workout, cardio training and core strength exercises with maximum results, then circuit training or classes are the ideal solution. Not only do you see great results in your cardio fitness and muscle endurance but you will also improve your fundamental movements. On a personal note, not only do I enjoy teaching circuit classes, I also enjoy setting up circuits in the gym and at home. There are so many exercises to choose from, so my workouts and classes are never boring. However, you do need to think about the stations and the type of exercises you are going to do. Make sure that you include upper body, lower body, core and cardio in equal amounts. You can do just two 45 minute circuit classes or workouts a week to gain maximum results.

©HealthyForeverFitnessMotivation

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