With today’s busy lifestyle of work and family demands, few people have time for 2 hour crazy workout sessions! Instead, most of us want to be in and out of the gym in less than an hour. If you’re looking to mix up your daily fitness regime with a workout that is fun but also time efficient, then it’s time to give circuit training a go. This type of training helps to avoid those common excuses of why people don’t exercise as it is time efficient, does not need to be done every day and can be personalised to suit your fitness goals.
Typically, circuit training programs compromise of 6 to 10 exercises targeting all major muscle groups or can sometimes focus on one particular area of concern. At each exercise station, you should aim to perform 10 to 20 reps. Depending on your fitness level and preference, you can perform your circuit one to three times.
There are so many benefits to circuit training, and so many reasons why you should try it. Read on to find out how you can get the most out of your workout with circuit training.
- Time Efficient
Going to the gym can be time consuming as you always end up stopping to chat to someone you know, forgetting why you went to the gym or sometimes end up waiting in line to use a certain machine. Circuit training helps to avoid these issues as they can also be completed in the comfort of your own home .The other upside is that minimal equipment is required, such as dumbbells or a kettlebell. If you’re just starting out, you can also complete a circuit by just doing body weighted exercises. The other reason why circuit training is so time efficient is because you can complete one in just 20 minutes, which usually includes a quick warm up and cool down. Say goodbye to 2 hour sessions at the gym and keep your heart rate up for 20 minutes instead!
- Full Body Workout
The great benefit of circuit training is that it’s versatile. You can mix up your circuits with a variety of exercises to work all the muscle groups in one session. Alternatively, you can do a circuit workout which focuses on a specific muscle group in order to work on one main area of concern. For example, at the beginning and end of every week, you may choose to do a full body workout. Mid-week, you might focus on one main area of concern - perhaps doing an arm toning circuit with one or two cardio exercises in between to keep that heart rate up. If you’re looking for circuit workout ideas, check out our XS™ Sports Power Workouts.
- Makes Exercise Fun
Since circuit workouts consists of a variety of exercises, it helps to keep your workout interesting and fun. When we don’t like doing a certain activity, it can sometimes become a chore and no longer be enjoyable. However, since circuit training offers flexibility, it allows you to swap exercises in and out depending on how you’re feeling. So if you prefer more cardio exercises like burpees, squat jumps and star jumps, add them all in and just reduce the number of strength exercises!
- Workout Anytime, Anywhere
We all seem to make up excuses as to why we haven’t got time to exercise. However, there are no more excuses with circuit training. Since there is so much flexibility with this type of training, you can train anywhere at any time - all you need is a circuit guide and XS Sports has you covered with some example circuit workouts. Not having access to equipment is no longer an issue, just do body weighted exercises instead!
If you love the benefits of circuit training but not sure where to start, check out our XS Power Workouts, with a new circuit routine released every month. However, if you would prefer to design your own circuit, simply use our circuits as a guide and change up the exercises and time/rest limit. Don’t forget to share your circuit workouts with #XSSN and #XSSportsNutrition via our XS Instagram and Facebook page.
Before starting any new exercise regime you should consider consulting your healthcare professional.