5 Ways to get the Most out of your Workout in Under 30 Minutes

Circuit training, which was first developed in 1953 at the University of Leeds in England, combines cardiovascular training with strength training. Typically, circuit training is comprised of 8-12 stations where individuals perform strength-training exercises for a specific duration (30 seconds to two minutes), with either rest or an aerobic session of 15 seconds to three minutes in-between stations. Exercisers generally repeat the circuit several times.

Research shows that circuit training yields numerous benefits to exercisers. It is reported to be one of the few forms of fitness training that develops both strength and cardiovascular fitness in the same workout. In fact, according to the prestigious Cooper Institute in Dallas, "It’s the most scientifically proven exercise system. It’s time efficient and incorporates strength, flexibility and cardio in the same workout."

• Boosts Cardio Endurance Numerous studies report that when performed consistently over 8-12 weeks, circuit training can increase aerobic oxygen consumption and VO2 max, which results in greater overall fitness.
• Builds Muscular Endurance and Strength Unlike cardio-only workouts, circuit training requires strength training using one’s body weight or additional external resistance. Exercises such as lunges, push-ups and glute bridges work multiple muscle groups simultaneously for overload that results in greater muscular endurance and a more toned appearance. Studies support that strength gains of 7% to 32% are evident with circuit training. And, strength training is particularly important for women, who tend to lose muscle mass at a rate of 1 percent per year in their late 30s and 40s.
• Enhances Body Composition and increases Metabolism Performing strength-training exercises leads to stronger muscles with more endurance, which increases lean body mass that is more metabolically active than fat tissue. In other words, muscles that are challenged routinely with strength training burn more calories during exercise and at rest for an overall higher metabolism. In addition, research demonstrates that circuit training decreases fat mass.
• Burns More Calories The amount of calories burned per workout depends on its intensity, the exercises selected, the duration of the session and the exerciser’s body weight. Some research reports that circuit training can burn approximately 5-9 kcal/minute, however, this number increases when exercisers also perform aerobic intervals.
• Can Break Plateaus According to the Specific Adaptation to Imposed Demand (S.A.I.D.) principle, the body adapts over time to stressors, which, for exercisers, means that to continue making progress and seeing results, workouts must be continually varied. Circuit training delivers different cardio and strength training challenges that can work the body in new ways and stimulate additional progress and great conditioning.
• Maximizes Efficiency Combining cardiovascular and strength-training sessions is an effectiveway to save time and still meet the body’s conditioning needs. In essence, circuit training yields more return on the time investment, with more total work being done in a shorter amount of time. This is critical with today’s jam-packed lifestyles. Plus, circuit routines generally are of relatively short duration, so they are manageable.
• Jump-Starts Motivation The inherent variety in circuit training breaks up the monotony of workouts. It engages exercisers and can keep them working at a higher overall intensity versus going through the motions for another habitual 30 minutes of cardiovascular training at a constant resistance level. Exercisers performing circuit training report greater interest and exertion, noting that the time “flies by.” With the mind and body stimulated, boredom is minimized. Greater enjoyment of the workouts can lead to better exercise adherence and performance.
• Provides Valuable Variety Circuit training is an excellent way to cross train, and it nicely complements other workouts – including steady-state elliptical sessions, traditional strength-training using selectorized machines or free weights and many other forms of aerobic or interval training.
• Accommodates All Levels of Exercisers Circuit training can be customized to suit beginners to elite athletes, so that each can be appropriately challenged and reap rewards.

References: Black, Stephen A. (2006). Kick up your cardio with circuits. Fitness Management, June, 34-37.

Gettman, Larry R. and Michael L. Pollock (1981). Circuit weight training: A critical review of its physiological benefits. The Physician and Sportsmedicine, 9, 44-60.

Gettman, et.al. (1982). A comparison of combined running and weight training with circuit weight training. Medicine and Science in Sports and Exercise, Vol. 14, No. 3, 229-234.

Kravitz, Len (1996). The fitness professional’s guide to circuits and intervals. IDEA Today, 14 (1), 32-43.

Mosher, Patricia, et.al. (1994). Effects of 12 weeks of aerobic circuit training on aerobic capacity, muscular strength, and body composition in college-age women, Journal of Strength and Conditioning Research, 3(3), 144-148.

Sorani, Robert (1966). Circuit training. Dubuque, IA: William C. Brown.