core
• all LevelCircuit Training
Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between exercises.
Physiology & Adaptations
Blends aerobic and anaerobic adaptations. The constant movement keeps the heart rate in Zone 2-3, while local muscles work through endurance ranges.
Key Benefits
Full-body conditioning in one session.
Time-efficient muscular endurance.
Keeps heart rate elevated for aerobic benefit.
Reduces boredom through constant variety.
Sample Session
Blueprint
Station 1: Goblet Squats (45s) -> Station 2: Push-ups (45s) -> Station 3: Rows (45s) -> Station 4: Plank (45s). Rest 90s. Repeat 4 rounds.Common Pitfalls
Resting too long during transitions.
Using weights that are too heavy to sustain for the full work interval.
Crowding specific muscle groups causing local failure too early.
Specifications
Duration30-45m
Intensityall
Focuscore
Progressive Overload
Decrease rest between stations, add an extra round, or increase the weight/reps per station.
Setup Checklist
1
Choose 5-10 exercises covering different muscle groups.2
Set work duration or reps for each station.3
Set transition time between stations and rest between full rounds.