Circuit Training typically consists of 8-14 different exercise stations that are designed to work each of the major muscle groups. A participant will spend anything from 30 seconds to 1 minute on each station working at a good intensity before then moving on to the next station with very little rest (20-30 seconds).
Once a circuit is complete then a proper 2-3 minute rest period is taken before starting again. For best results it’s good to complete 2-3 circuits.
Here are the 7 major benefits of circuit training:
- It is a whole body workout as is designed to target all major muscle groups. Nothing is neglected, but it can also be desinged to have more emphasis on core and lower body if the ultimate goal is weight loss in the problem areas of tummy, bum and thighs.
- You get maximum results in minimum time. For many people these days life is busy and time is an expensive commodity. So a well designed circuit (lasting no more than 45 minutes) will deliver everything that someone wanting to lose weight and get toned needs.
- Wide variety of exercises to keep things interesting. One of the problems with going to the gym is boredom. It’s not uncommon for people to start getting bored with the gym within 3-4 weeks of going. Just turning up and doing the same exercises over and over again, using the same machines. The pepblem then is that the body hits a plateu very quickly, you stop pushing yourself and results are minimal. Before you know it you’re paying for a gym membership that you never use. This does not happen with circuit training as the intensity and the type of exercise are constantly changing.
- Sends the metabolism into hyperdrive! You torch more fat in 45 minutes of circuit training than you would going out on a 2 hour run. But more imprtantly than this, due to the resistance routines within the circuit you make the most of the ‘afterburn’ effect. This means that your metabolism is still in an elevated state for 24 hours after the workout.
- You work both cardiovascular muscles as well improving strength and endurance. The problem with those that only concentrate on running / cycling etc is that their cardio improves but their upper body strength doesn’t. You also see bodybuilders that are very strong but their cardio is very poor because they only ever use weights with long rest periods. Circuit training combines everything so it all improves.
- Helps tone and define body. By optimising fat loss and improving overall strength this is what helps to define the muscles and give that overall toned look.
- You don’t waste a single second. Circuit training is about being on the move from the word go and the only seconds that you’re not doing anything are strategically planned rest periods between circuits. It’s an extremely time efficient 45 minutes.
This is what we specialise in at Fitter Body Boot Camp and is the main focus for most of our outdoor boot camp workouts. It’s fun, varied and gets results. If this type of exercise is combined with the right nutritional plan then everything is fast-tracked and the results are much more noticeable in a much shorter period of time.
Ricky