Benefits of circuit style training for your bodybuilding goals

Circuit-style training can improve all of your strength training goals while saving you time for an effective workout.

Although we all love to exercise, sometimes our workouts tend to take longer than we would like. The benefits of a good workout can boost our energy and improve our mindset while promoting positive gains, but dragging out a workout can be a drain on our already hectic schedules. Circuit training is a way to boost growth, boost our metabolism, and save us time in the gym while providing a great workout.

Lifting heavy weights can also be incorporated into a circuit-style workout, but of course it all depends on your goals. If you’re looking for max reps or pure strength, sticking to a few exercises is a must to promote those big lifts. But for those looking to shred and improve their athletic performance, circuit training is a great way to go about it.

What is circuit training?

Circuit training is a style of training performed with different exercises at a more intensity and less rest between each station or exercise. This allows for targeting more muscle groups as well as a way to increase your heart rate to really get you working hard (1). Some people prefer recovery that allows for proper rest, which may include stretching or simply catching your breath, while others prefer active recovery, light jogging in place, or keeping your heart rate up with other forms of movements.

By working many multiple muscle groups, you will be able to have a longer workout. Pausing in between exercises can tire these muscles out quickly, but circuit training is something that can be done over a longer period of time with maximum gains while providing shorter time in the gym. The beauty of circuit training is that it can be done in one long circuit or broken up to target specific movements or muscle groups depending on your goals.

circuit training

Benefits of circuit training

Combine strength and cardio

Circuit-style training lets you combine heavy lifting with high-intensity work to improve both strength and cardio. The constant movement will help break down these many muscle groups while promoting the development of endurance and increased aerobic capacity (2). This can lead to an increase in overall athletic ability and functional movement for any sport, competition, or other training style. Doing big lifts will allow you to work on pure strength and combining that with constant movement will only keep your heart rate elevated and your lungs inflamed.

Boosts metabolism and burns fat

It can jump-start your metabolism into a serious fat-burning machine. With an elevated heart rate, this exercise will work for really promote calorie burning which makes you need more energy to sustain the workout (3). Building on excess stores will boost your metabolism and burn those stubborn fat stores so you see great results. Burning that stubborn fat can lead to that desired shredded physique you work so hard for.

Promotes efficiency and time efficiency

By combining multiple exercises into a more intense and effective workout, you can save time in the gym and work for build more efficient movements. While being in the gym is something we all enjoy, for the feeling of incredible improvement, it can be a drain on our busy lives. Work to eliminate all excuses from training by doing what you can to save time and maximize those gains.

Supports Full Body Workout Without Boredom

The monotony of training can also be difficult and something we desperately want to avoid and circuit training can offer a new full body workout that can eliminate any boredom that may arise. The great part about this style of training is that you can work your lower and upper body to deliver great benefits while maintaining that elevated heart rate. Additional bonuses like increased range of motion and flexibility will be enhanced by strengthening often lacks stabilizing muscles and a good stretching routine after your workout will only make it better. Don’t let a boring workout force you to just go through the motions and really work to promote gains with something new like circuit training.

circuit training

How to design a good training plan

Identifying your goals is the first place to start. Knowing exactly what you want out of a workout can allow you to target specific areas of focus for your gains while keeping you engaged in crafting that plan. Focusing on your strengths and weaknesses can also foster a solid understanding of what you need to develop more of or areas you may need to improve. Once you have it all figured out, look at the plans others are promoting and feel free to mix and match to see exactly what will work for you. You can always swap to cause muscle confusion and always have a new workout that allows you to have fun while making huge gains.


Circuit training is a great way to promote a full body workout while saving time and giving you freedom for other things you love. We all need a workout, but it’s important to make sure it fits your lifestyle. The benefits of circuit style training will promote big gains in your strength and cardio while also working on shedding that unwanted fat to give you the desired physique you work so hard for. The bonus is that it is fast and can promote full body functionality. Consider adopting a good plan for yourself to see how it can benefit your lifestyle and save you the boredom of the same old workout. You will not be disappointed with the results!

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*Images courtesy of Envato

The references

  1. Klika, Brett (2013). “High Intensity Circuit Training Using Body Weight: Maximum Results with Minimum Investment”. (The source)
  2. Wilke, January; Kaiser, Stefanie; Niederer, Daniel; Kalo, Kristin; et al. (2018). “Effects of high-intensity functional circuit training on motor function and athletic motivation in healthy, inactive adults”. (The source)
  3. Nunez, Tony P.; Amorim, Fabiano T.; Beltz, Nicholas M.; Mermier, Christine M.; et al. (2020). “Metabolic effects of two high-intensity circuit training protocols: does sequence matter?”. (The source)

Teresa E. Burton