How to Design a Circuit Training Program

What is Circuit Training?

Circuit training is an exercise program whereby individuals change exercises/stations at every pre-determined time. 

Circuits

Implementing circuit training to your programs is a great idea if a) you are pressed for time b) you must cater to a large group/sports team c) you are looking for a full-body workout and when d) you have limited availability of equipment.

Determine Movements

The first part in designing circuit programs is to separate exercises based upon their movements. Within a circuit, you can decide upon:

Upper body push exercises

Upper body pull exercises

Lower body exercises

Total body exercises

Core exercises

Sprints

Ideally, a circuit should contain 8-10 stations, with each successive station working on a different body part. For example, a circuit could be implemented as follows;

Example

Station 1: upper body push

Station 2: lower body

Station 3: upper body pull

Station 4: core

Station 5: total body

Now that you have an idea of how to plan a circuit, there are two remaining things to consider; exercise selection and timing/rest periods.

Exercise Selection

Brainstorm, think and write down as many exercises that you know of as possible as well as their variations. Once finished, use the list from above to determine what type of movement is performed. The only limit for many exercises will be your creativity and imagination. Using push ups for example [an upper body push exercise] there could be many variations. Narrow grip push ups, wide grip push ups, diamond push ups, incline push ups where hands are placed on a bench, chair, sofa etc, decline push ups where feet are elevated and placed on bench etc, and windmill push-ups where there in a quick upper body rotation involved after each push up.

Timing

Most circuit programs can be completed in approximately 20-30 minutes which makes them a very powerful training method. Prior to figuring out how much time a circuit will take, the number of exercises and number of rounds must be addressed. Obviously, the larger the exercises and rounds, the longer the circuit will take to complete.

Ratios

No, this isn’t another math lesson. Determining ratios are important with circuits as they define the work-to-rest periods. The most common ratios are 1:1 or 2:1 in circuit training program. That is, for every 30 seconds of work, there will be 30 seconds of rest, or for every 60 seconds of work, 30 seconds of rest respectively. Below are some examples I use with clients:

1:1- 20 seconds on, 20 seconds off

1:2- 30 seconds on, 60 seconds off

2:1- 40 seconds on, 20 seconds off

Bearing in mind with circuits, you must have enough time between stations for you/clients to move to the next.

Typical Circuit Set-Up

10 exercises, three rounds, 2:1 ratio (40 seconds on, 20 seconds off).

Total duration per round = 10 minutes.

Total duration per circuit= 30 minutes.

Hopefully this post will prove helpful with your future exercise endeavours. Feel free to post in the comments section your ideal circuit routine.