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Circuit Training - The Elementary Rules!
Julia Wójcik
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Diets Premium Expert • 23.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Julia Wójcik | min read 7 min | Scientifically reviewed by a clinical dietitian 23.03.2026 |
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Key Takeaways
Stay calm, there is also a solution for you if you wish to maintain your figure. Due to other significant commitments, you were unable to train again? You have limited time? Have you heard of circuit training before? If not, sit down and review the article below. Furthermore, despite the demanding training plan, the exercise itself can be carried out both in the gym and at home.
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Diverse varieties of circular training
Circular strength training does not include physical exercises such as burpees or running. The percentage of maximum weight is higher, e.g. about 60% 1 RM (maximum repetition). Breaks are extended between stations (sometimes up to 90 seconds) and circuits (even up to 5 minutes). This greatly increases endurance and strength, especially for beginners. Circular fitness training, on the other hand, is aimed at improving the functioning of the cardiovascular system. The rest periods are short (0-90 seconds) between stations and circuits (1-3 minutes). Circular strength-fitness training combines elements of both examples. Alternating strength exercises and breathing exercises, such as jumping on a trampoline, can be performed. Specialized circular training, on the other hand, is tailored to specific conditions, such as sports competitions.
Less experienced athlete
The total time allocated for this exertion is 20–25 minutes. The frequency of training per week is 2–3, and the duration of applying this method in this case is 8–10 weeks. During training, we can employ any type of equipment or our own body weight. The entire philosophy revolves around selecting 9–12 exercises (stations), which we perform one after the other until we complete all of them. They should be grouped in such a way that the most challenging movements are executed at the beginning. We aim to make the exercises multistage and impact the whole body. Furthermore, we endeavor to ensure that exercises engaging the same muscle groups do not repeat or are not performed close to each other. The maximum weight we operate with is 30–40% 1 RM. The number of repetitions ranges from 10–30. We can also apply a duration of 10–45 seconds for the work. The number of rounds per training unit is 2–3. The first round should be treated as a warm-up (introduction) and use 30% 1 RM. The rest time between station changes is 60–90 seconds. Depending on our goal. Recovery after one round should last for 2–3 minutes. The more emphasis is placed on the cardiovascular system, the shorter the breaks should be.
Highly skilled player
In this case, the total duration will be 30 to 40 minutes. The number of training sessions per week will range from 3 to 4. The duration of the peripheral method will range from 3 to 5 weeks. The number of stations will range from 6 to 15. We can make the circuits more challenging by combining exercises for the same muscle groups, although this is not necessary. The exercises should be multi-joint, similar to those for a beginner. The weight we will be working with will range from 40% to 60% 1 RM. The number of repetitions in a series will also range from 10 to 30. We can also work for 10 to 45 seconds. The pause between stations will range from 0 to 30 seconds. The recovery time between circuits will range from 1 to 5 minutes. The higher the endurance, the shorter the breaks or their absence.
Periodic adjustment of training – periodization
Periodization signifies the proper modification of training parameters over the course of time... It assists in achieving faster progress and averts excessive loading... The article will delve into how to augment the training level over the ensuing weeks.
I'm merely a novice, you know
Thrice in every week, we partake in training exercises. We gather from a group of 10 different activities and then carry them out in accordance with the plan outlined below.
First week
– Two circuits, 30 seconds of station activity, 30% 1 RM, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits. – Three circuits, 40 seconds of station activity, 30% 1 MRI, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits. – Three circuits, 30 seconds of station activity, 35% 1 RM, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits. – Three circuits, 40 seconds of station activity, 35% 1 RM, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits. – Three circuits, 30 seconds of station activity, 40% 1 RM, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits. – Three circuits, 40 seconds of station activity, 40% 1 RM, 45 seconds of breaks between exercises, 2 to 3 minutes of rest between circuits.
Highly developed
We hold four training sessions per week, select eight different types of exercises, and subsequently carry them out according to a certain timetable.
The inauguration of week one
– 3 cycles, 30 seconds of station work, 40% 1 RM, 30 seconds of intervals, 12 minutes of rest between cycles. – 3 cycles, 35 seconds of station work, 50% 1 RM, 30 seconds of intervals, 12 minutes of rest between cycles. – 3 cycles, 40 seconds of station work, 60% 1 RM, 30 seconds of intervals, 12 minutes of rest between cycles. – 4 cycles, 30 seconds of station work, 45% 1 RM, 20-30 seconds of intervals, 12 minutes of rest between cycles. – 4 cycles, 35 seconds of station work, 55% 1 RM, 20-30 seconds of intervals, 12 minutes of rest between cycles. – 4 cycles, 40 seconds of station work, 65% 1 RM, 20-30 seconds of intervals, 12 minutes of rest between cycles. 5. Circuit training – plan The training plan is set for 6 weeks, focused on increasing muscle endurance, improving oxygen uptake and anaerobic capacity. The training is performed 3 times a week.
Architectural blueprint of the building
Exercise 1 - lower body, pulling motions: Exercise 2 - conditioning training: Exercise 3 - upper body, horizontal pushing motions: Exercise 4 - conditioning training: Exercise 5 - lower body, pushing motions: Exercise 6 - movement training: Exercise 7 - upper body, vertical pulling motions: Exercise 8 - conditioning training: Exercise 9 - abdomen.
Selection of exercises
Exercise 1 – Romanian/classical deadliftExercise 2 – jumps on the jumping hillExercise 3 – pushing on a horizontal bench/squats with weightExercise 4 – alternate pulling of the knees to the cage in the support (mountain climber)Exercise 5 – squats with the bar/cup-shapedExercise 6 – burpeeExercise 7 – pulling up on the bar (can use rubber band)Exercise 8 – walking with the farmerExercise 9 – reverse belly (reverse sitting).
Segmentation into time intervals
In the training regimen 1, the exercise duration is 30 seconds. In the training regimen 2, the exercise duration is 40 seconds. In the training regimen 3, the exercise duration is 50 seconds.
Week number one
– 3 cycles, 30–50 seconds of station work, 30% 1 RM, 60 seconds of break between exercises, 2–3 minutes of rest between circuits. – 3 cycles, 30–50 seconds of station work, 32.5% 1 RM, 50 seconds of break between exercises, 2–3 minutes of rest between circuits. – 3 cycles, 30–50 seconds of station work, 35% 1 RM, 40 seconds of break between exercises, 2–3 minutes of rest between circuits. – 3 cycles, 30–50 seconds of station work, 37.5% 1 RM, 30 seconds of break between exercises, 2–3 minutes of rest between circuits. – 3 cycles, 30–50 seconds of station work, 40% 1 RM, 20 seconds of break between exercises, 2–3 minutes of rest between circuits. – 3 cycles, 30–50 seconds of station work, 42.5% 1 RM, 10 seconds of break between exercises, 2–3 minutes of rest between circuits. Circuit training offers another option for changing the training stimulus, best serving those who wish to build strength endurance and improve their fitness. It is recommended to place it at the beginning of your preparations as a general preparation of the body for the next months of further work.
Alternative comprehensive training plan
The comprehensive training planMonday – Wednesday – Friday 1.. Squats in a hang Legs 2 Sets 12 Repetitions 15 Seconds Rest 2. Bench press with dumbbells Chest 2 Sets 12 Repetitions 15 Seconds Rest 3. Deadlift with bent knees Back 2 Sets 12 Repetitions 15 Seconds Rest 4. Military press Shoulders 2 Sets 12 Repetitions 15 Seconds Rest 5. Jumping on the platform Legs 2 Sets 10 Repetitions 15 Seconds Rest 6. Push-ups Chest 2 Sets 12 Repetitions 15 Seconds Rest 7. Pull-ups Back 2 Sets 10 Repetitions 15 Seconds Rest 8. Lateral raises with dumbbells Shoulders 2 Sets 12 Repetitions 15 Seconds Rest 9. Bicep curls with the curved bar Biceps 2 Sets 12 Repetitions 15 Seconds Rest 10. Tricep pushdowns with the cable Trizeps 2 Sets 12 Repetitions 15 Seconds Rest 11. Crunches Abdomen 2 Sets 20 Repetitions 15 Seconds Rest 12. Hanging knee raises Abdomen 2 Sets 15 Repetitions 60 Seconds Rest.
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Julia Wójcik
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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