If you’re looking for a convenient and affordable way to fit fitness into your day, consider circuit training. The idea behind circuit training is simple: Perform a variety of cardio and strength-based exercises for time or reps with minimal rest between moves. This constant movement allows you to keep your heart rate elevated, target multiple muscle groups at one time, and complete a full-body workout in under 30 minutes.
Sounds like a win-win, right? In general, circuit training is an efficient, effective, and fun way to get fit. However, it's also important to point out that the best circuit training workouts for beginners should include exercises that are doable, safe, and accessible. That’s why we put together this comprehensive guide detailing the ins and outs of circuit training, including the benefits, how to get started, and a few sample workouts you can try at home or the gym.
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Introduction to Circuit Training
Circuit training involves doing a series of exercises—typically 8 to 10—one after the other, with minimal rest in between each exercise. At the end of the entire series of exercises or stations, you rest for a set period of 30 to 60 seconds and repeat the complete circuit two or three more times, depending on your workout goals.
The exercises in a circuit training workout focus on strength and cardio and include moves such as push-ups, squats, chest presses, lunges, and mountain climbers. Since you’re moving through the exercises quickly, your heart rate gets a boost and stays elevated most of the time. So, depending on the intensity level of your training, you could end up with a solid strength and cardio workout all in one session.
What’s more, circuit training for beginners is convenient and allows you to choose the workout space. You can perform a circuit training routine at home, the gym, or outdoors. Many gyms offer circuit-style group classes using dumbbells, exercise bands, and other fitness equipment. You may also see personal trainers leading a small group or individual through a circuit training session using resistance equipment and cardio machines.
While this training style may share some similarities with other methods like HIIT, or high-intensity-interval training, it’s not the same thing. For starters, circuit work involves performing multiple resistance and cardio-based exercises in a prescribed order with little to no rest between moves.
HIIT, on the other hand, involves differing your intensity levels during a workout, typically a cardiovascular activity. For example, while running on a treadmill, you will work at a high-intensity effort of 80 to 90 percent maximum heart rate for 30 seconds, followed by a 30-second recovery period performed at 40 to 50 percent of your maximum heart rate. This work-to-recovery period is continued for 20 or more minutes, according to the American College of Sports Medicine (ACSM).
Benefits of Circuit Training
Participating in a regular exercise program is an excellent way to maintain fitness levels and boost your overall health. But sometimes, finding the time or space to work out is challenging, and that’s where circuit training comes in.
In addition to being a convenient way to train, circuit training allows you to customize a workout to fit your needs, which is great news for all fitness levels. Plus, it doesn’t require a ton of time, making it ideal for busy schedules. In fact, the average circuit training routine ranges from 20 to 45 minutes. But the benefits don’t stop there. Here are some other reasons to add circuit training to your routine.
Works multiple muscle groups in one session
Circuit training is designed to be a full-body workout, allowing you to target multiple muscle groups in a single session. Ideally, you’ll perform exercises that recruit major muscle groups like the chest, back, legs, glutes, shoulders, and core. You’ll also use smaller muscles, such as the biceps and triceps, when doing many of these exercises. Plus, you can alternate between an upper body exercise like push-ups and a lower body move like squats, allowing the fatigued body part to rest while still moving through the circuit.
Improves heart health
Circuit training combines strength training and cardio bursts or cardio intervals with active recovery periods with little rest between sets, which allows your heart rate to remain elevated during the workout. This is great news since studies show that sustained physical activity is associated with a decreased risk of heart failure and improved metabolic health.
Positively impacts body composition
Many people embark on an exercise program to lose weight and reduce body fat. And when combined with a healthy diet, participating in a regular fitness routine can help you reach your goals. According to a 2021 systematic review and meta-analysis, resistance circuit-based training programs result in a significant reduction in fat mass and an increase in muscle mass when performed two to three days per week.
Banishes boredom
If you’ve experienced the dreaded plateau, you know all too well what happens when your regular workout routine becomes stagnant, and you stop seeing results. The good news? Circuit training allows for an endless combination of exercises, which helps stave off boredom and increases motivation. For example, if you’re feeling bored with your current circuit, simply swap out a few of the exercises, and you’ll have a new routine.
How to Get Started With Circuit Training
Ready to give circuit training a go but not sure where to begin? No problem! Here are some simple ways to get started, even if you’ve never done circuit training before.
- Get the okay from your doctor. Your first order of business is to get the go-ahead from your doctor or another healthcare provider to exercise. Make sure to ask any questions regarding health or medical conditions that may be contradictory to specific activities.
- Set a goal. Circuit training is an excellent addition to an overall fitness routine. However, more is not necessarily better. Beginners should aim for two to three workouts a week, with each session lasting about 15 to 30 minutes. It’s also a good idea to swap exercises and routines monthly, so consider changing your workouts every three to four weeks.
- Build a circuit training routine that works for you. You can build a circuit from several different bodyweight exercises. The key to being efficient and keeping your heart rate up is quickly moving from one exercise to the next with very little rest. If you are doing more than one round of the exercises, make sure to take a 30- to 60-second break at the end of each round before repeating. Remember, the goal of an active rest period is to allow your body and cardiovascular system a slight break without lowering your heart rate too much. It may take some trial and error to figure out the best ratio for you. Generally speaking, a circuit is done two to three times.
- Gather all your gear. Depending on the type of circuit, you may need light dumbbells, a kettlebell, a jump rope, chair, or no equipment at all. But remember, circuit training is completely customizable, so if you do not have access to certain equipment, just swap the exercise for another one. You’ll likely work up a sweat, so make sure to wear lightweight, comfortable clothing that breathes. And opt for a pair of cross trainers or running shoes. If you’re working out at home, find a large enough space for cardio-type moves like jump roping. You’ll also want an exercise mat to perform floor work, such as planks and push-ups.
- Warm-up and cool down. Begin each session with a three to five-minute warm-up that increases your heart rate and gets your body moving. Jogging in place, walking, or dynamic movements like hip swings and arm swings are a great way to get your body ready for exercise. Also, plan for a quick cool-down after your last circuit to allow your heart rate to recover. This can include stretching, light walking, or breathing exercises.
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Types of Circuit Training
One of the best things about circuit training for beginners is that it is completely customizable. In fact, the possibilities are endless, especially when it comes to how you structure the routine, the types of exercises, and where you perform the workout.
That said, there are a few types of circuit training workouts, such as timed circuits, competition circuits, and repetition circuits, you can use as a foundation to create a workout.
Timed Circuit
Timed circuits are great for cardio bursts and bodyweight moves. You will perform each exercise for 30 to 60 seconds before moving to the next move. The rest interval can match the work period or vary. For example, 30 seconds of work and 30 seconds of rest for intermediate levels or 30 seconds of work and 60 seconds of rest for beginners.
Competition Circuit
A competition circuit will feel similar to a timed circuit, but the goal is to complete as many reps as possible in the set time. This circuit type is good for intermediate to advanced levels. It’s also a great way to track progress. For example, record the number of reps you can do each workout and see if you can beat your previous record the next time you do the circuit.
Repetition Circuit
A repetition circuit does not require timing the work period. Instead, you will perform each exercise for a certain number of repetitions (typically 12 to 15) before moving on to the next exercise.
Sample Timed and Competition Circuit: Bodyweight Cardio and Strength
You can do this bodyweight cardio and strength circuit at home or the gym. This circuit is a timed circuit, but you can also use it as a competition circuit.
Follow these steps if you want to make it a competition station:
- Write down the number of exercises you complete in each 30-second block the first time you do the circuit.
- Record the date and how you feel after completing it.
- Do this same circuit at least one to two days a week for two to three weeks.
- Pick a day during the third week to record your result.
- Pull out your notes, record the number of exercises you do in each 30 second block and compare to the original session. Did you increase the number of repetitions for any specific exercises?
- Note any improvements and set a new goal based on the better numbers.
Directions: Do each exercise as many times as you can for the prescribed time. Go through the circuit once with a maximum 20-second rest between exercises. The “rest” period often involves moving to the next exercise. At the end of the first round, take a 60 to 90-second break and repeat the circuit. Do two to three rounds in total.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Squat | 30 seconds | 2-3 | 0-20 seconds |
| Mountain climbers | 30 seconds | 2-3 | 0-20 seconds |
| Alternating lunges | 30 seconds | 2-3 | 0-20 seconds |
| Jumping Jacks | 30 seconds | ||
| Superman | 30 seconds | 2-3 | 0-20 seconds |
| Biceps curl into shoulder press | 30 seconds | ||
| Dumbbell chest press (can perform lying on the floor) | 30 seconds | 2-3 | 0-20 seconds |
| Lateral hops | 30 seconds | 2-3 | 0-20 seconds |
| Deadbug | 30 seconds | 2-3 | 0-20 seconds |
| Push-ups | 30 seconds | 2-3 | 0-20 seconds |
| Rest | Rest | Rest | 60 seconds |
Sample Repetition Circuit: Full Body Strength Circuit
You can do this full-body strength circuit at home or the gym. It requires a set of dumbbells, but you can also use a kettlebell to perform some of the moves. This workout is designed as a repetition circuit.
Directions: Go through the circuit one time with a maximum of 20 seconds rest between exercises. The “rest” period often involves moving to the next exercise. At the end of the first round, take a 60 to 90-second break and repeat the circuit. Do two to three rounds in total.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Sumo squat | 12-15 | 2-3 | 0-20 seconds |
| Push-ups | 12-15 | 2-3 | 0-20 seconds |
| Dumbbell alternating lunges | 12-15 on each leg | 2-3 | 0-20 seconds |
| Bird dog or low row if at the gym | 12-15 | 2-3 | 0-20 seconds |
| Dumbbell chest press (can perform lying on the floor) | 12-15 | 2-3 | 0-20 seconds |
| Biceps curl to overhead press | 12-15 | 2-3 | 0-20 seconds |
| Up down plank | 12-15 | 2-3 | 0-20 seconds |
| Superman | 12-15 | 2-3 | 0-20 seconds |
| Rest | Rest | Rest | 60 to 90 seconds |
Sample Repetition Circuit: 15-Minute Full Body Circuit
When you’re short on time but want to squeeze in a few exercises, give this 15-minute full-body workout a try. It does not require any equipment, and you can do it at home, the office, or the gym.
Directions: Go through the circuit one time with a maximum of 20 seconds rest between exercises. The “rest” period often involves moving to the next exercise. At the end of the first round, take a 60-second break and repeat. Do two rounds in total.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Bodyweight squats | 12-15 | 2 | 0-20 seconds |
| Push-ups | 12-15 | 2 | 0-20 seconds |
| Single-leg glute bridge | 12-15 on each leg | 2 | 0-20 seconds |
| Tricep dips | 12-15 | 2 | 0-20 seconds |
| Side lunges | 12-15 on each side | 2 | 0-20 seconds |
| Plank jacks | 12-15 | 2 | 0-20 seconds |
| Bird dog | 12-15 | 2 | 0-20 seconds |
| Rest | Rest | Rest | 60 seconds |
Other Circuit Training Types
The American Council on Exercise (ACE) takes a slightly different approach to circuit training and breaks it up into aerobic and anaerobic routines. Aerobic work intervals are best for cardiovascular conditioning because they have a work or exercise-to-rest ratio of 1:1.
For example, 1-5 minutes of work to 1-5 minutes of rest. The rest period is active recovery, not complete rest. This could be walking back and forth or moving to the next exercise station at a slower pace. All fitness levels can benefit from this circuit type, especially beginners.
On the other hand, anaerobic work intervals are designed for metabolic conditioning since they have a work to rest ratio or 1:2-3. For example, 15-45 seconds of work to 30-120 seconds of rest.
The work period during an anaerobic circuit is moderate to intense effort, and the active rest period should allow you enough time to recover before repeating the next exercise. All fitness levels can benefit from this circuit type, but beginners should ease into this routine.
Sample Aerobic Circuit Training Workout
Directions: Do each strength exercise for one minute, followed by one minute of a cardio move. The cardio movement should be low to moderate intensity. Rest 30 seconds after each strength and cardio burst before moving to the next exercise. Rest for 60 to 90 seconds after one round and repeat the circuit.
| Exercise | Time | Rest |
|---|---|---|
| Bodyweight squats | 1 minute | |
| Cardio (active recovery)* | 1 minute | 30 seconds after round |
| Push-ups | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after round |
| Plank | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after round |
| Lunges | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after round |
| Bench dips | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after round |
| Superman | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after round |
| Bicycle crunch | 1 minute | |
| Cardio (active recovery) | 1 minute | 30 seconds after the round; rest for 60 to 90 seconds at the end of this circuit; repeat for two times in total |
*Examples of cardio moves for active recovery: Jumping jacks, jogging in place, walking in place, lateral hops, stationary bicycle, treadmill
Sample Anaerobic Circuit Training Workout
| Exercise | Time | Rest |
|---|---|---|
| Dumbbell sumo squat | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| Dumbbell chest press or push-ups | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| Bird dog or low row if at the gym | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| Alternating lunges with weight | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| High plank shoulder taps | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| Deadbug | 30 seconds | |
| Cardio (active recovery) | 60 seconds | 0-15 seconds after round |
| Glute bridge | 30 seconds | |
| Cardio | 60 seconds | 0-15 seconds after the round; rest for 60 to 90 seconds at the end of this circuit; repeat for two times in total |
Bottom Line: Starting Circuit Training as a Beginner
Circuit training should be on the top of your list if you’re looking for an efficient way to strengthen your muscles and boost your cardiovascular health. This time-saving exercise method is completely customizable, easy to perform at home or the gym, and costs very little to do.
You can get started with the workouts included in this guide or make your own. Another option is to check with your gym to see if they offer circuit training for beginners. And finally, consider talking with your doctor before starting an exercise program. They may have ideas or recommendations for gyms, personal trainers, or programs that best fit your needs.
More Circuit Training Advice from GymBird Experts
- What is Circuit Training?
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- Best Circuit Training Workouts for Athletes
- Best Circuit Training for Runners
- Circuit Training Benefits
- Circuit Training vs. Cross Training
- Circuit Training vs. CrossFit
- Circuit Training vs. HIIT
- Circuit Training with Weights
- Is Circuit Training Aerobic or Anaerobic?
