• Coach Chris

What is Circuit Training and Why is it the Best Workout?

Updated: Feb 24

You’ve probably heard of “Circuit Training” at this point, but you may not truly understand what a class is like. Ironically, the large amount of different exercises and variations that make it the best type of workout class is also what can make it confusing and overwhelming to the beginning exerciser.

But have no fear, we’re here to break down the basic elements of a Circuit Training class and educate you why it’s an absolute MUST if you want what’s best for your health.


  • Class is divided into several stations around the room. Each person (or small group) will have his/her own station for a certain time interval, usually 1-2 mins.

  • After each station, everyone rotates to the next station. The time between stations is typically only a few seconds, which keeps the class moving efficiently.

  • The trainer will typically demonstrate all exercises ahead of time or in some cases, there will be video instruction available at each station.

  • Trainers go around the room correcting form, providing modifications, and motivating the class.


Strength Training

  • Good circuit trainings will include stations that target each of the upper body, lower body, and core at every class. Exercises are designed to train multiple muscle groups at a time for maximum efficiency.

  • Examples of Strength Training Exercises:

  • Upper Body: Pushups, Presses, Rows, Biceps/Triceps

  • Lower Body: Squats, Lunges, Deadlifts, Bridges

  • Core: Planks, Sit-ups, Crunches


  • Circuits will also include cardio exercises, usually ones that are higher intensity since stations are only 1-2 min. Trainers offer low-impact alternatives for those with injuries.

  • Examples of Cardio/HIIT Exercises:

  • High Intensity: Burpees, Mountain Climbers, Squat Jumps, High Knees, Sprints, Skaters

  • Low Intensity: Cardio Machines (bike, elliptical, rower, treadmill), Jump Rope, Stair Steps, Jumping Jacks


  • Circuit training is the most efficient combination of building strength and burning fat. The short rest between stations is designed to keep the heart rate elevated and build endurance.

  • Because stations are time-bound, exercisers can go at their own pace. For this reason, circuit training is great for all fitness levels.

  • It’s been proven that the most efficient weight-loss programs include both cardio and strength training elements.

  • Circuit Training emphasizes “Functional Strength,” which trains your muscles to work together and includes common movements from daily life.


That's easy, it's Sweat City Fitness!

Not only are we a Circuit Training gym, but we keep our classes to small groups which ensure maximum attention for every customer. Oh, and it’s only 30 minutes long (with an optional 30 min cardio workout after)!

#CircuitTraining #PersonalTrainer #Fitover50 #Fitover60 #SeniorFitness #StrengthTraining #Cardio #HIIT #GroupFitness #FunctionalTraining #FunctionalFitness

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30 Min Classes

Semi-Private Personal Training

"Personal Training at a

fraction the cost!"

3435 Ocean Park Blvd #206

Santa Monica

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