Need a fresh start? Wanting to change things up, or just want to work out at home? Try Circuit Training; a safe, creative, boredom-free, effective workout for most people! There are hundreds of ways to arrange circuit training exercises and grow your activity as your fitness levels increase! Circuit training is the process of using 8 to 10 strength exercises consecutively with little to no rest between exercises. These exercises are completed for a certain amount of time or number of repetitions.


Training in a circuit carries a variety of benefits for a workout regimen. You don’t need a gym to complete a circuit training session, and it is a huge time saver. Also, due to having little rest in between exercises your heart rate stays elevated leading to a greater caloric burn throughout your workout. Exercises are performed consecutively; your cardiovascular training will increase and you’ll maintain muscle mass and growth. You are maximizing your volume of work in a short amount of time because you are not taking time to rest in between each set and each exercise. You are also going through the exercises and then taking a short rest.


Circuit Training can be easily built using items around you at the gym or at home. Compose a list of exercises you can perform effectively and pick 2 from each of these categories:

  • Upper body
  • Lower body
  • Compound exercise
  • Sprint

Examples of Circuit Training :

  • Shoulder Presses
  • Bicep Curl
  • Walking Lunges
  • Sumo Squats
  • Burpee
  • Moutain Climbers
  • Jump Rope
  • High Knees

Want to learn more?

Follow @FitMermaids386 on Instagram or check out @FitMermaid fitness videos on Youtube!

Emily Dethloff

Emily Dethloff

Emily Dethloff is a personal trainer and graduate of the Keiser University Sports Medicine and Fitness Technology program in Daytona Beach, Florida. Dethloff's mission as a woman and personal trainer is to inspire and educate women on health and fitness. Through her social media outlets and soon to be fitness studio she will be able to spread her passion of empowering all women to be the best they can be. Dethloff believes "Healthy bodies come in all shapes and sizes and as women we should embrace each cut and curve we have." Emily shares valuable fitness related videos on her social media accounts including her YouTube Channel FitMermaid and her Instagram account @FitMermaid386

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