Limited time in the gym? Circuit training could be for you
If you’re looking to make the most of your limited time in the gym, or you just get bored after a couple weeks of the same workout routine, you may want to give circuit training a try. Circuit training is an efficient workout routine that provides both cardio and strength training benefits. At Body By Ford Personal Training, it is the key to our efficient, effective thirty minute 1-1 training sessions.
What is circuit training?
At its core, circuit training is a fitness routine that involves performing a series of exercises in quick succession, taking a short rest, and then doing the “circuit” all over again. Generally, you’ll aim to work different muscle groups in each exercise, providing a full body workout over the span of thirty minutes.
At Body By Ford, your circuit-style workouts will always be meticulously programmed based on the goals discussed at your initial fitness consultation. Due to the flexible nature of circuit workouts, circuits can freely combine cardio (sled pushes, Assault Bike, rower, battle ropes, etc.) and resistance exercises (squats, deadlifts, bench press, curls, etc.) to give your workout the benefits of both strength and cardio training.
What are the benefits of circuit training?
Efficiency. Most circuit training workouts at Body By Ford clock in at 30 minutes. That might not seem like enough time in the gym to see results, but the fast turn-around between sets means circuits squeeze a lot of action into that time.
Heart health. Boosting your heart rate lowers blood pressure, reduces cholesterol, and reduces risk of heart disease.
Improved mental well-being. Cardio releases endorphins and helps your body regulate sleep and neurotransmitter production. Research has found as little as 21 minutes of cardio reduces anxiety compared to anaerobic exercise or not exercising at all.
Weight loss. An elevated heart rate means more calories burned during your workout. And the more you build muscle mass, the more calories your body needs. That means more calories out in the weight loss equation.
Build muscle mass. Circuit training incorporates resistance exercises, so you’re getting the benefits of strength training. Offset diminishing muscle mass from aging, improve athletic performance, and look leaner.
Stronger bones. The temporary stress from resistance training causes your bones to grow stronger, leading to fewer breaks. The bone benefits of resistance training are especially important as we age to combat the risk of osteoporosis.
No picking favorites. No tradeoffs. It’s all the good stuff in one package. The relatively quick pace between sets keeps your heart rate up, providing that cardio goodness, while a variety of resistance exercises keeps building strength.
Variety. It’s the spice of life. Introducing novelty can help you stick with your fitness goals. Fortunately, circuit training lets you mix it up by changing the exercises in your rotation.
Flexibility to meet your goals. Circuit training is a flexible tool to help you meet your fitness and weight loss goals, and it allows you, or a personal trainer, to continue to customize your routine to fit your evolving needs. From the intensity of the workout, to the specific balance of cardio and strength training, you can build a workout tailored to you.
Do it anywhere. With circuit training, your workout isn’t limited to the days you can make it to the gym. Circuit training can incorporate a range of body weight exercises—think bodyweight squats, push-ups, and planks—that let you take your workout anywhere. Just be sure to learn the right form to complete each exercise safely.
Getting started
The first step to proper circuit-style training is to set up a training plan. Go in knowing what exercises you plan to do, how many reps, how many circuits, and how much rest in between. You don’t want to have to stop or slow down your workout to figure out what to do next. Since each circuit may have 4–8 different exercises, it helps to get a little inspiration. A Body By Ford certified trainer can take this thinking and planning off of your plate.
BXF Personal Training develops personalized workouts for clients looking to finally accomplish their physique and fitness goals. These workouts are based on your pre-existing injuries and abilities, and emphasize strength training in 30 minute, uber-efficient workouts. Not only can you lose fat during these heart-racing workouts, you can also gain strength and muscle mass due to the emphasis on resistance training, progressive overload, and meticulous data-tracking over time.
Body By Ford treats every client as a priority and develops truly customized fitness programming with their fitness history in mind. Sign up for a free fitness consultation and get started!
