Circuit training is one of those terms that gets kicked around the gym a lot—but do you know what it really means? We asked certified EXOS trainer Alex Swatloski to break down this streamlined training approach and share her pro tips for beginners looking to get started.
WHAT IS CIRCUIT TRAINING?
The concept behind circuit training is simple: you move through a series of cardio and strength exercises with little to no rest in between. Once you’ve finished all the exercises, that’s one full “circuit.”
After a short rest between exercises, you’ll jump back in and repeat the circuit around 3-5 times, depending on the length and intensity of the class.
According to Alex, combining strength training and cardio exercises into one nonstop workout delivers maximum results in minimal time.
“Unlike traditional strength or cardio workouts, circuit training pushes you to move with more speed and efficiency,” explained Alex. “By switching up the exercises, you also target more muscle groups than you would on say, leg day at the gym.”
BENEFITS OF CIRCUIT TRAINING
It trains the entire body
Not only do circuit training workouts boost your metabolism and improve cardiovascular health, they also incorporate functional strength training to help you move more easily through everyday life. (Keep in mind, circuit training is meant to push your limits, so be sure to consult with your physician before jumping in.)
You can make it your own
Circuit training’s super-flexible format lets you mix things up based on intensity, duration, and your preferences for certain exercises. Loathe burpees? Do jumping jacks instead. Don’t have 30 minutes to spare? Go for 15 instead. It’s your workout, so choose your own adventure.
It’s efficient by design
Because you spend little to no time resting, circuit training packs strength, cardio and endurance training into one streamlined session. Just 10-20 minutes is enough to unlock the benefits, making it easy to squeeze in a full-body workout any time.
Added bonus: It can boost your mood
Turns out, pushing your physical limits doesn't just sculpt your body—it also profoundly reshapes your mind. High-intensity workouts like circuit training trigger the release of endorphins that reduce stress and increase feelings of well-being long after the workout has ended. “I like to joke that you shouldn’t talk to me until I’ve gotten my circuit training in for the day,” said Alex.
TYPES OF CIRCUIT TRAINING WORKOUTS
There’s more than one way to crush a circuit. Some exercises require equipment like kettlebells or hand weights, while others can be performed using only your body weight to build strength. The workout formats vary too, offering options that focus on time, reps, or endurance so you can choose the style that works best for your goals. Read on to discover some of the most common formats—including Alex’s favorite.
AMRAP (As Many Rounds as Possible)
This approach involves completing as many rounds of the circuit as you can within a set timeframe, with a very short recovery break between each round. For instance, if you have 20 minutes to work out, you might do as many rounds as possible of these exercises:
- 15 squats
- 10 push-ups
- 20 jumping jacks
- 15 lunges
- 1-minute plank hold
- Rest 1 minute and repeat
As you build endurance, you should notice that you’re able to pack in more reps and can withstand more rounds.
EMOM (Every Minute on the Minute)
With this format, you’ll perform a set number of reps within a minute, then use the remaining time to rest. For example, do 10 jump squats at the start of the minute. If it takes you 30 seconds to complete, you’ll have 30 seconds to rest before the next round of jump squats. Here’s an example of a 20-minute EMOM workout:
- Minute 1: 15 squat to overhead press
- Minute 2: 20 settlebell swings
- Minute 3: 10 burpees
- Minute 4: 15 walking lunges
- Minute 5: 20 sit-ups
- Repeat 4x
Ladder Circuits
Ladder circuit workouts challenge both your strength and stamina by gradually increasing—and decreasing—the number of reps you perform in each round. You’ll start with just a few reps of each exercise, then “climb the ladder” by adding more reps every round and resting . Once you reach the top, you can work your way back down. This progressive structure keeps your body moving and your heart rate high while pushing your limits one rung at a time. A ladder workout might look something like this:
Starting Round
- Exercise 1: push-ups, 2 reps
- Exercise 2: squats, 2 reps
- Exercise 3: kettlebell swings, 2 reps
- Exercise 4: plank shoulder taps, 2 reps each side
Increase by 2 reps each round (2, 4, 6, 8, etc.) until you reach a total of 12 reps. Then “descend the ladder” by 2 reps each round, resting as necessary along the way. Repeat for 12 minutes, keeping your pace steady and your form clean.
If you’re new to circuit training, Alex recommends the more beginner-friendly AMRAP approach. “With approaches like EMOM where you’re trying to beat the clock, people tend to lose form towards the end of the set,” Alex explained. “When you place the focus on quality reps, it gives you the space to adapt and grab a lighter weight if need be.”
GETTING STARTED WITH CIRCUIT TRAINING
No matter which circuit training format you choose, Alex has a few tips that will help you train smarter and get the most out of every session.
1. Start out slowly
“Circuit training doesn’t mean fast or heavy, it just means minimal rest,” Alex pointed out. “I would much rather someone go a little slower during the cardio exercises so that they can maintain proper form in the strength segments. Once you know what your body is capable of, that’s when you can start to push yourself.”
2. Choose apparel that performs
According to Alex, the more comfortable you are, the more you can focus on your workout. “Look for lightweight, breathable workout apparel that moves with you through every rep, plus training shoes that deliver the right balance of support, stability and flexibility,” she advised.
3. Don’t be afraid to break the rules
At its core, circuit training is about challenging yourself in ways that feel right for you. It’s not about following a rigid routine—it’s about making progress on your own terms. Feel free to level up by adding rounds, using heavier weights, or cutting rest time, listening to your body along the way.
“For me, the thing that makes circuit training fun is that there aren’t really any hard-and-fast rules,” Alex smiled. “That freedom to experiment is what keeps your workouts fresh and your mind motivated.”
For more circuit training tips, be sure to check out our resources like Weight Training for Beginners or Cardio for Beginners. And if you’re looking for tips on how to approach blending strength training with cardio, be sure to read Doing Cardio Before or After Weights: Which is Best?