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Circuit Training

Definition
Circuit Training is mixing many exercises together (usually five to ten) that has the
purpose to build various different types of muscles in the meantime. Each exercise does for 30
seconds to 5 minutes and then change to another exercise.

Components of fitness developed

Many components will be developed from the circuit training including ​core, arms, legs,
glutes, and back.

Examples of the methods

● Repetition circuit:​ The beginners should take take 3 to 5 minute rest after each circuit and
30 to 45 second rest after each exercise.
○ Squat Jumps
○ Standard Push-ups

○ Calf Raises

○ Bench Dips

○ Jump Rope

● Running circuit: ​This circuit is done outdoors on flat ground or on a track. Set 200 meters

distance and complete 30 seconds of each exercises then walk or run for 200 meters.

○ Walking Lunges

○ Twist Crunches

○ Jumping Jacks

○ Squats

○ Bench Dips
○ Squat Jumps

○ Push ups
○ Crunches

Reasons why to use this method of training?

Due to the nature of circuit training, moderate to high intensity activity is performed for an
allocated duration. This approach can provide benefits such as burning excess body fat, developing
lean muscle tissue and improving cardiovascular and muscular endurance.

Which sports or athletes would use this method?

● kickboxing circuits
 ● alternating core
● shoulder and gluteal strength
● moves with punching and kicking segments
● football circuits
● alternating agility drills with weight training.
● half-mile race pace runs on the treadmill.

Design Training

1. Sit up 1 min 30 secs

2. Rest for 30 secs
3. Squart 1 min 30 secs
4. Rest for 30 secs
5. Shuttle Run 1 min 30 secs
6. Rest for 30 secs
7. Grandpa walk 1 min 30 secs
8. Rest for 30 secs
9. Burpee 1 min 30 secs
10. Rest for 30 secs
11. Plank 1 min 30 secs

References

What is Circuit Training? (n.d.). Retrieved from

https://www.dummies.com/health/exercise/what-is-circuit-training/

What Are the Different Types of Circuit Training? (n.d.). Retrieved from
https://www.livestrong.com/article/330058-what-are-the-different-types-of-circuit-training/

Mackenzie, B. (n.d.). Retrieved from ​https://www.brianmac.co.uk/circuit.htm