Circuit Training for Beginners: Everything You Need to Know

If you're looking for an easy circuit training workout, check out this guide. Learn the benefits of circuit training for beginners and what it takes to get started.


Photo by Bruce Mars on Unsplash


If you're looking for a simple and efficient way to get in shape, circuit training may be perfect for you. Circuit training is a type of workout that combines resistance training and cardiovascular exercise into one session. This type of training has many benefits, including increased strength, improved endurance, and even weight loss. Before starting a circuit training program, however, there are some things you should know. In this blog post, we will discuss the basics of circuit training: what it is, what benefits it offers, and how to get started. We'll also provide a few easy circuit workouts that you can get started on at home!


1. What Is Circuit Training?


Circuit training is a type of workout that combines resistance exercises with aerobic exercise. This type of training was first developed by police officers and military personnel as a way to improve strength, endurance, and overall fitness. Circuit training can be done with any type of equipment, including weights, bands, or machines.


2. What Are the Benefits of Circuit Training?


There are many benefits to circuit training! Some of the most notable include:


Increased strength: Circuit training is an excellent way to increase your strength. The combination of resistance and aerobic exercises causes your body to adapt and become stronger over time.


Improved endurance: Circuit training also improves endurance. By doing multiple exercises in a row without rest, you will gradually become more efficient at using oxygen and energy stores. This leads to improved endurance both during exercise and everyday activities.


Weight loss: One of the most popular benefits of circuit training is weight loss. This type of workout helps you burn more calories than traditional aerobic exercise, leading to a slimmer physique over time.


Increased flexibility: The combination of stretching and resistance exercises in a circuit program helps increase your flexibility.


Improved balance and coordination: Circuit training involves moving quickly from one exercise to the next. This challenges your balance and coordination, which can lead to improved performance in other activities.


Increased metabolic rate: When you complete a circuit workout, your body's metabolism remains elevated for up to 24 hours. This means that you will continue burning calories even after you finish your workout!

Here is an easy circuit training workout from Advanta Health's ActiveFit+ blog for you to try out.


3. What Precautions Should You Take Before Doing Circuit Training?


Like any type of exercise, there are some precautions you should take before starting an easy circuit training workout. Here are a few things to keep in mind:


• Check with your doctor if you have any health concerns. Circuit training is a fast-paced form of exercise and may not be suitable for everyone.

• Start slowly and gradually increase the intensity of your workouts over time. This will help prevent injury and allow your body to adapt to the new demands of circuit training.

• Wear supportive shoes and appropriate clothing when working out. This will help minimize injuries and ensure that you stay comfortable throughout your session.

• Make sure to warm up and cool down properly. This will help prevent injuries and ensure that your body is prepared for and recovers from your workout.

• Drink plenty of water before, during, and after your session. Dehydration can lead to muscle cramps, fatigue, and other health problems.


4. How Long Should Your Circuit Training Workout Be?


The length of your easy circuit training workout will vary depending on your fitness level and the type of exercises you are doing. As a general rule, aim for at least 30 minutes per session. Just starting out? Circuit training for beginners should begin with shorter workouts and gradually increase the duration over time.


How Many Reps Should You Do Per Exercise?

Again, this will vary depending on your individual fitness level and the exercises you are doing. As a general rule, shoot for 12–15 reps per exercise. This will help challenge your muscles without putting too much stress on them.


What Types of Exercises Can Be Included in a Circuit Training Workout?

There is no limit to the types of easy circuit training workout exercises that can be included in a circuit training for beginners workout! However, some of the most popular options include:


• Strength-training exercises such as weightlifting, resistance bands, or Pilates

• Cardiovascular exercises such as running, cycling, or jumping jacks

• Stretching exercises such as yoga or Pilates

You can mix and match these exercises to create your own unique and easy circuit training workout. Or, if you are looking for inspiration, there are many online resources that provide pre-made circuit workouts. Just be sure to choose workouts that are appropriate for your fitness level and experience.


How Easy Is It to Put Together a Basic At-Home Circuit Training Routine?

Many of the exercises can be done without any equipment when putting together an easy circuit training workout routine!

Check out Simple Bodyweight Exercises Everybody Can Do on the ActiveFit+ blog and get started on them today!


5. Circuit Training Workouts to Try


Now that you know the circuit training for beginners basics, it's time to give it a try! Here are a few easy circuit training workouts to get you started:


Beginner Workout:

This workout is perfect for beginners or those who are not very fit. It includes circuit training for beginners exercises that are easy to follow and do not require any equipment.


• Warm up for five minutes with light cardio and stretching exercises.

• Perform 12–15 reps of each of the following strength-training exercises: squats, lunges, pushups, crunches, and tricep dips.

• Finish with five minutes of light cardio and stretching.

This easy circuit program can be completed in just 30 minutes! As you get more comfortable with the exercises, you can gradually increase the intensity or duration of your workouts.


Intermediate Workout:

If you are already moderately fit or want a more challenging workout, try this intermediate circuit routine:


• Warm up for five minutes with light cardio and stretching exercises.

• Perform 20 reps of each of the following strength-training exercises: squats, lunges, pushups, pullups, bicep curls, and tricep dips.

• Finish with five minutes of light cardio and stretching.

This workout should take about 45 minutes to complete.


Advanced Workout:

If you are very fit or looking for an intense workout, try an advanced circuit:


• Warm up for five minutes with light cardio and stretching exercises.

• Perform 30 reps of each of the following strength-training exercises: squats, lunges, pushups, pullups, weighted crunches, and tricep dips.

• Finish with five minutes of light cardio and stretching.


This advanced workout can be completed in 60 minutes or less. It is a challenging program that will test your fitness level!


No matter what your experience or fitness level may be, there is a circuit training for beginners workout for you! Just be sure to choose one that is appropriate for your abilities and goals. And always consult with a doctor before starting any new exercise program.


Now that you know all about easy circuit training workouts, it's time to give them a try! These circuit training for beginner's routines are perfect for those with little experience. And, as you get more comfortable with the exercises, you can gradually increase the intensity or duration of your workouts. So what are you waiting for? Get moving!