Examples of Circuit Definition Training Circuit training is a training Squats regime where you perform Push-ups 6 or more exercises with a Bench Dips set amount of repetitions Calf Raises (reps) or a set period of Jump Rope time with enough rest in between (typically 1-3 minutes in between sets). Benefits The benefits of circuit training is that it's time efficient, if you have a busy lifestyle. In a single circuit, you Circuit Training vs. can work across the body and develop it as well as develop Interval Training cardiovascular fitness. Circuit training keeps your heartrate Interval training stresses elevated which helps you burn cardiovascular activity, calories consistently due to the whereas circuit training short rest periods in between. Circuit training can be altered emphasizes strength-based accordingly depending on your exercise. Both workouts are fitness goals. incredibly time-efficient due to the additional bursts of high-intensity activity, which force your body to work harder in a shorter amount of time.