Circuit Training has been listed as one of the top fitness trends in recent years. The main reason for this is how time efficient this type of workout is. An average circuit-training session takes about 20-30 minutes to complete and with very short rest periods, this way, you benefit from a quick, efficient and effective workout. To those with busy schedules and limited free time in their daily routine, circuit training is the perfect workout. It’s rewarding and with minimal time investment.
All exercises are performed with the following timing:
- 15 Seconds (Beginners)
- 30 Seconds (Intermediates)
- 45 – 60 (Advanced – Athletes)
In every workout session you need to choose one of the following:
- 3 – 5 exercises – stations, if you are a beginner, overweight, pregnant, underage or completely unfit
- 5 – 8 exercises – stations, if you are fit, a teenager, an average athlete or very active
- 8 – 12 exercises – stations, if you are very fit or athletic or a professional athlete
When we exercise the whole body on the same day, we create conditions for complete blood flow. In order for the heart to cope with this great demand, it palpitates faster, resulting in the maximisation of fat burning. By taking short breaks (even half a minute) between sets, we force our heart to work at the highest performance, maximising results and minimizing time.
We usually start with the biggest muscle groups first and as exhaustion hits in, we work on the smallest muscle groups.
Benefits:
- Balance of Cardiopulmonary function
- Fat-burning
- Muscular stamina
- Muscular strength
- Positive mood
- Increases speed
- Better balance
Stefanos Thrasyvoulides
BSc Physical Education & Sports Science
