~30 min
Four or more exercises performed sequentially with minimal to no rest between stations, completing one full lap before resting and repeating for multiple rounds.
How it works
Set up 4-8+ exercise 'stations.' Move through each station performing a set number of reps or a fixed time (e.g. 30-45s), transitioning quickly. After completing the full circuit, rest 1-3 minutes, then repeat for the prescribed number of rounds.
Pros
- Combines strength and conditioning in one session
- Highly time-efficient for full-body training
- Scalable to any equipment/space
- Keeps heart rate elevated throughout
Cons
- Load per exercise limited by fatigue from prior stations
- Quality can degrade late in the circuit
- Logistically complex to set up many stations
Best for
General fitnessConditioningFat loss phasesGroup training/bootcamps
Examples
- 6-station circuit: KB swings, push-ups, box step-ups, band rows, plank, jump rope — 40s work/20s transition, 4 rounds
- 5-exercise bodyweight circuit x5 rounds, 2 min rest between rounds
Notes
Circuit training's conditioning roots trace to Morgan & Adamson (1953); modern strength-and-conditioning coaches like Ross Enamait popularized GPP-style circuits for combat-sport conditioning.