2019-09501 April 2020

Grace Cielo F. Roque BM2-B

A REPORT ON CIRCUIT TRAINING

Defining Circuit Training (Kravitz, 1996)

According to Kravits, Ph.D, circuit training is a selection of exercises arranged in a
consecutive manner that are typically done across 9-12 stations. This range can vary according to
the design of the circuit. Throughout the program, a participant will perform 8-20 repetitions of a
15-45 second workout and move from one station to the other with 15-13 seconds rest (or no
rest). It may be executed with exercise machines, hand-held weights, elastic resistance,
calisthenics or combinations. The following exercises are typically performed in circuit training:

● Upper-body
○ Press-ups, Bench dips, Pull-ups, Medicine ball chest pass, Bench lift, Inclined
press-up
● Core & trunk
○ Sit-ups (lower abdominals), Stomach crunch (upper abdominals), Back extension
chest rise
● Lower-body
○ Squat jumps, Compass jumps, Astride jumps, Step-ups, Shuttle runs, Hopping
shuttles, Bench squat
● Total-body
○ Burpees, Treadmills, Squat thrusts, Skipping

Benefits of Circuit Training

Although not widely supported by scientific research, circuit training has been thought to
improve cardiovascular endurance (CVE). It may also be specially designed to develop other
fitness components, muscular endurance (ME), power, and anaerobic endurance. By tailoring the
instruction and delivery of circuit sessions, it can cater to different health needs of individuals.
Implementation is crucial to the effectiveness of the training method, and its associated benefits
(Cowan, et al., 2012).

Advantages and Disadvantages of Circuit Training

Advantages
1. Circuit training can be individualized.
It provides opportunities for differentiated instruction to meet different individuals at
their ability level.

2. Circuit training can be done without equipment

3. Circuit training incorporates exercise of several parts of the body within one
comprehensive workout.

4. Circuit training can be customized to achieve specific outcomes

● Body weight exercises
 ● Fitness components
● Cognitive fitness activities
● Fitness measurements
● Sports skills
● Fun and creative circuits

Disadvantages
1. Higher Risk of Injury
This variety of exercises can increase the potential for injury, as an exerciser is moving
between different movements and intensities. Choosing one exercise and sticking with it
doesn't carry this same risk.

2. More Space, Planning and Equipment

The availability of space and equipment at your gym will be a factor in deciding which
exercises your training will include. Space can be a challenge at home as well. Planning
your circuits ahead of time and knowing what equipment you will need and how much
space your workout will involve is an important part of creating an effective circuit
workout.

3. Potential for Fatigue

If your circuit training includes significant strength components, be mindful of not
working the same muscle groups on consecutive days.

4. Circuit training is not ideal for improving strength.

You will never bench press at optimum performance immediately after a set of walking
lunges, or squats etc.

5. Circuit training requires the exerciser to have a certain base level of fitness.
Those with high blood pressure or heart conditions should avoid this type of training.
 References
Author. (2017). Circuit training: Good or bad. Training Nation – Personal Training For

Everyone. https://www.trainingnationuk.com/blog-posts/circuit-training-good-or-bad/

Cavanagh, E. (2019, December 14). Circuit-training disadvantages | Livestrong.com.

LIVESTRONG.COM.

https://www.livestrong.com/article/333262-the-disadvantages-of-circuit-training/

Cowan, K., Malm, R., Lutz, A., & Murphy, C. (2012). Five for Life Program: Circuit Training.

Focused Fitness, LLC.

https://www.focusedfitness.org/InformationMaterials/54L_1887_Circuit%20Training%20Handb

ook_Sample_2016_e.pdf

Kravitz, L. (1996). New Insights into Circuit Training. New Mexico's Flagship University | The

University of New Mexico. https://www.unm.edu/~lkravitz/Article%20folder/circuits05.html

Mackenzie, B. (n.d.). Circuit training. BrianMac Sports Coach.

https://www.brianmac.co.uk/circuit.htm

Sport Ireland. (n.d.). Circuit training. About Sport Ireland | Sport Ireland.

https://www.sportireland.ie/sites/default/files/2019-11/circuit-training.pdf