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Combining Circuit Training with Interval Training

Bored with your workout?

One alternative way of doing Interval Training is to try combining it with Circuit Training.

With interval training you alternate fast and slow (or high and low stress) exercises in order to give yourself time to breathe and capitalize on the "after burn effect" wherein your heightened metabolism keeps burning calories at a higher rate even though you've switched to a less stressful activity.

In contrast Circuit Training is just completing a circular route through different exercise equipment, not in any particular order.

To combine the two you need to make a circuit, but make every 2nd exercise a low stress exercise.


Circuit training integrates the cardiovascular exercise with resistance strength training in order to utilize every major muscle group within the body during one workout session while burning an efficient amount of calories. The name "circuit training" comes from the fact that these types of routines were conducted in a circle where participants altered between exercises that utilized different muscle groups.

A circuit can consist of anywhere from 5 to 15+ stations, each of which the participant engages in a couple of minutes doing a strength or cardio exercise. Rest intervals, only about 30 to 90 seconds, are typically allowed between each exercise station. These stations are usually arranged in a specific order that makes it so that one can alternate between muscle groups in order to give them time to recover.

There is a wide variety of equipment that is used to create each station to participate in different types of exercises. Cardio stations can utilize cardio equipment, such as a stationary bike, or be as simple as a jumping rope station. When it comes to resistance stations you may see large equipment like a weight training machine or smaller equipment like dumbbells, medicine balls, or resistance bands.

There are several reasons that circuit training is beneficial and may be exactly what you are looking for if you're bored with your workout. First of all, circuit training is one of the most efficient ways you can exercise as it requires you to use every major muscle group more than cardio-only exercises such as cycling or walking. Most circuit training routines utilize the following muscle groups at one point or another, chest, back, shoulders, quadriceps, hamstrings, triceps, calves, and biceps.

As far as overall exercise goes, circuit training is one of the most efficient ways you can get fit. Although, do keep in mind that most routines do not focus on building abdominal muscle because it is naturally engaged during the entire workout to maintain balance and support. If this is an important area for you, be sure to add in your own abdominal exercises on the side.

It is also safe for both your mind and body. As this type of training requires one to integrate several different types of exercises into one work out it is preventative against injuries. Switching up exercises helps to prevent the same muscles, joints, and bones from becoming stressed and overworked.

If you get bored with a particular exercise in your circuit you can also swap that exercise out for something new and more exciting... ooo shiny object chasing!

Another reason it is beneficial is because it ensures a balanced workout that equally builds strength while burning calories. Because of this it is a great choice for anyone who wants to improve their overall fitness.

Circuit Training is also a great choice for anyone who easily gets board with working out and craves variety. As circuit training requires you to change stations every few minutes, there's no way you are going to grow tired of the same repetitive movement.

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