Circuits

This page provides links (at the bottom) to any articles or resources that will help you plan a circuit training session.  If you are new to circuits then read the section below that introduces some  of the terminology that is used to describe different parts of the workout.

Circuit Training itself is a form of training where you complete a number of different exercises which target different body groups, the exercises may be separated into sets. One complete circuit consists of a number of exercises and one complete exercise consists of a number of reps.

It is important to move from one exercise to the next while taking no (or minimal) rest. This type of training is ideal for beginners as you are working all your different muscle groups and for losing weight as it only allows small rests, meaning you are constantly moving.

An exercise targets a specific body group and should be performed a number of times, known as reps, before you move on .  For example push ups target the chest and one set may contain 15 reps.  After you had completed the 15 reps you would start a new exercise for a different body group, perhaps focusing on abs by doing sit ups.  This is unless you are doing an overload circuit, see link below, were you would do 3 or 4 exercises that all target one muscle group, this is known as a set of exercises.

The complete circuit will consist of a number of these kinds of exercises and once a circuit is finished you can rest anywhere between 30 seconds and 2 minutes before starting the next circuit.  For example, if the circuit contained 4 exercises, push ups, sit ups, squats and shoulder press, you would complete the specified number of reps for each exercise, in this case 15, and then once you had done all 60 reps (4 exercises x 15 reps) you would take a rest and then start again.  Generally you will do the complete circuit 3 or 4 times but that is totally up to the individual.

Always remember to warm up for 5 / 10 mins before starting the circuit and to cool down with stretches at the end – this will reduce the chance of injury and muscle soreness.

Easy Home Circuits : great for beginners and with tips on how to make the moves harder when applicable.

Overload Circuit : This is a hard circuit and best for people who have done circuits before and have already attained a certain level of fitness