Circuit training provides an effective workout because it elevates heart rate, burns calories and improves lean muscle mass. Most circuits range from 30 to 45 minutes with frequent breaks, so they are not time consuming. There are several different circuit training routines you can mix and match depending on your fitness goals.
Machine Circuits
This setup provides specific weight training in a specific order, which can be beneficial to keep you on track with your workout goals. According to FitDay, an online diet and weight-loss journal site, advanced circuit machine workouts can help you avoid a fitness plateau. Machine circuits are found in gyms and include all machines that work your major muscle groups. It can be in a circle or the machines may be side by side -- close together to make it easy to hop from one machine to the next. Generally, you spend 30 to 60 seconds per machine before moving to the next. You alternate lower body, then upper body and core muscle groups, one after the other for a specified time frame.
Free-Weight Circuits
This type of circuit is not set up like machine circuits. None of the equipment is bound by cables, chains or pin weights. You can set one of these up yourself at home or at the gym. Barbells, dumbbells, steppers and stability balls are popular for free-weight circuits. According to Peak Performance website, free-weight circuits are a useful conditioning method to improve strength and cardiovascular fitness.
Hydraulic Circuits
Many gyms have developed a specialized hydraulic circuit training programs. Most are targeted for women and usually last 30 minutes. Hydraulic machines are different from pin-weight and free-weight machines because there are no weight adjustments for the machines. Many have dual positive resistance, which is where you work two major muscle groups per machine. This is beneficial as it allows you to work more muscles in a shorter period.
Cardiovascular Circuits
Unlike circuits that focus heavily on resistance training, cardio circuits burn calories and strengthen heart and lungs. Treadmills, ellipticals, rowing machines, stairclimbers and stationary bicycles are commonly used on cardio circuits. Instead of doing resistance reps, you spend a set amount of time on each machine before moving to the next. According to the University of Iowa, circuit training conditions both the muscles and your heart and lungs by alternating periods on weight machines with periods of rest.
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