Having a busy week at work and don’t have time to fit in your workouts? Or just need to shake things up a bit? Then why not give circuit training a go?

Most of us think that circuit training is just used by the beginner for the first few weeks at the gym to get their bodies used to pushing weights before moving on to a proper weight training split. However, circuit training can also be used for the advanced trainee since it can be scaled to challenge the individual according to their fitness level and goals.

What is a circuit?

In gym terms, a circuit is defined as performing one exercise after another with little to no rest between sets. It can include bodyweight exercises, free weights, machines, cardio intervals or a combination of the four. Which exercises are best for a circuit program?

When putting your circuit program together, it is best to choose multi-joint, multi-muscle compound exercises like squats, deadlifts, push-ups, shoulder press etc. These moves will help you add maximum intensity to your workout by targeting as many muscles groups as possible. You can then fill in any gaps with isolation moves and cardio intervals to increase calorie burn.

The textbook circuit should contain the following framework:

  • Lower Body Exercise
  • Upper Body Exercise
  • Core Exercise
  • Cardio Interval

This basically means that you’ll start with an upper body move, followed by a lower body, then a core and finish the round with a cardio interval. For cardio intervals, you can do jumping jacks, box jumps, mountain climbers, battle ropes, skip etc. With the amount of variation you can do with circuit training, there is no ways that you will ever get bored.

To give you a good example, we at Chrome SA have put together this textbook circuit training program.


Complete 2 rounds of these 4 sets of exercises. Perform each exercise for 30 seconds and then rest for 30 between exercise sets.

Duration: 21 min


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