Circuit Training Exercises

Circuit training exercises are generally a combination of strength training and cardiovascular activities performed in succession with minimal rest between each exercise. 

Theses are some most common mistakes people make in circuit training exercises and workouts:

• Resting Too Long Between Stations

Circuit training is meant to be fast-paced. Resting too long between exercises reduces cardiovascular benefits and calorie burn. Ideally, you should move quickly from one exercise to the next with minimal rest.

• Poor Form

When moving rapidly between stations, form can deteriorate, especially as fatigue sets in. Maintaining proper technique throughout the circuit is crucial to maximize benefits and prevent injury.

• Overreliance on Circuit Training

While circuit training is excellent for overall fitness, it shouldn't be the only type of workout you do. It's not ideal for building significant strength or cardiovascular endurance compared to dedicated strength or cardio workouts.

• Lack of Variety

Not adjusting your approach can limit gains. Modify your circuits by incorporating different equipment, adjusting rest periods, or changing exercise focus to best achieve your goals.

• Training Too Frequently

Some people mistakenly believe they can do circuit training daily. However, muscles need at least 48 hours of recovery time between workouts, even with lighter weights.

• Inconsistency

While not specific to circuit training, inconsistency in workout frequency is a common training mistake that can hinder progress.

 

Circuit Training Exercises

We have put together  a comprehensive list of popular circuit training exercises so enjoy exploring our explanation of 40 circuit training exercises and the muscles they target:

Upper Body Circuit Training Exercises

1. Push-ups

• Muscles used: Pectoralis major, deltoids, triceps, core

• Execution: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up

2. Dumbbell Rows

• Muscles used: Latissimus dorsi, rhomboids, trapezius, biceps

• Execution: Bend at the waist, keep your back straight, and pull a dumbbell up to your chest, then lower it back down

3. Dips

• Muscles used: Triceps, pectoralis major, anterior deltoids

• Execution: Support your body between parallel bars, lower yourself until your elbows are at 90 degrees, then push back up

4. Pull-ups

• Muscles used: Latissimus dorsi, biceps, forearms

• Execution: Hang from a bar with palms facing away, pull your body up until your chin is over the bar, then lower back down

5. Shoulder Press

• Muscles used: Deltoids, triceps, upper pectorals

• Execution: Hold dumbbells at shoulder height, press them overhead until arms are fully extended, then lower back down

Lower Body Circuit Training Exercises

6. Squats

• Muscles used: Quadriceps, hamstrings, glutes, calves

• Execution: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then push through your heels to return to standing

7. Lunges

• Muscles used: Quadriceps, hamstrings, glutes, calves

• Execution: Step forward with one leg, lowering your hips until both knees are bent at about 90-degree angles, then push back to the starting position

8. Deadlifts

• Muscles used: Hamstrings, glutes, lower back, quadriceps

• Execution: Stand with feet hip-width apart, bend at the hips and knees to lower the torso and grasp a barbell, then stand up straight

9. Calf Raises

• Muscles used: Gastrocnemius, soleus

• Execution: Stand on the edge of a step, raise your heels as high as possible, then lower them below the step

10. Box Jumps

• Muscles used: Quadriceps, hamstrings, glutes, calves

• Execution: Jump onto a raised platform, landing softly, then step or jump back down

 

 

Core Circuit Training Exercises

11. Plank

• Muscles used: Rectus abdominis, transverse abdominis, obliques, lower back

• Execution: Hold a push-up position with your forearms on the ground, keeping your body in a straight line

12. Russian Twists

• Muscles used: Obliques, rectus abdominis

• Execution: Sit with knees bent and feet off the ground, lean back slightly, and rotate your torso from side to side

13. V-ups

• Muscles used: Rectus abdominis, hip flexors

• Execution: Lie on your back, simultaneously raise your legs and upper body to form a V shape, then lower back down

14. Mountain Climbers

• Muscles used: Core, hip flexors, shoulders

• Execution: Start in a push-up position, alternately bring each knee towards your chest in a running motion

15. Flutter Kicks

• Muscles used: Lower abs, hip flexors

• Execution: Lie on your back with legs extended, lift your heels off the ground and alternate raising each leg up and down

   

Cardiovascular Circuit Training Exercises

16. Jumping Jacks

• Muscles used: Full body, especially legs and shoulders

• Execution: Jump while spreading your legs and raising your arms overhead, then return to starting position

17. Burpees

• Muscles used: Full body

• Execution: Start standing, drop into a squat with hands on the floor, kick feet back into a plank, do a push-up, jump feet back to hands, then jump up with arms raised

18. High Knees

• Muscles used: Hip flexors, quadriceps, calves

• Execution: Run in place, lifting your knees high towards your chest

19. Squat Jumps

• Muscles used: Quadriceps, hamstrings, glutes, calves

• Execution: Perform a squat, then explosively jump up, landing softly back into the squat position

20. Star Jumps

• Muscles used: Full body

• Execution: Start in a squat position, jump up extending arms and legs out to form a star shape, then return to the starting position

   

 

Advanced Circuit Training Exercises

21. Kettlebell Swings

• Muscles used: Glutes, hamstrings, lower back, shoulders

• Execution: Hold a kettlebell with both hands, hinge at the hips to swing it between your legs, then thrust hips forward to swing it up to chest height. 

22. Renegade Rows

• Muscles used: Back, core, shoulders, triceps

• Execution: Start in a push-up position with hands on dumbbells, perform a row by lifting one dumbbell to your side, then alternate arms

23. Goblet Squats

• Muscles used: Quadriceps, hamstrings, glutes, core

• Execution: Hold a kettlebell or dumbbell close to your chest, perform a squat while keeping the weight close to your body

24. Battle Ropes

• Muscles used: Arms, shoulders, back, core

• Execution: Hold the ends of a heavy rope, create waves by alternately raising and lowering your arms

25. Plank Up-Downs

• Muscles used: Core, shoulders, triceps

• Execution: Start in a forearm plank, then push up to a high plank one arm at a time, then lower back down

Plyometric Circuit Training Exercises

26. Plyo Push-ups

• Muscles used: Chest, triceps, shoulders

• Execution: Perform a push-up with enough force to lift your hands off the ground, then land softly and immediately go into the next rep

27. Tuck Jumps

• Muscles used: Quadriceps, hamstrings, calves

• Execution: Jump straight up, bringing your knees towards your chest, then land softly and immediately jump again

28. Lateral Bounds

• Muscles used: Glutes, quadriceps, calves

• Execution: Jump sideways from one foot to the other, covering as much distance as possible

29. Box Jump-overs

• Muscles used: Quadriceps, hamstrings, glutes, calves

• Execution: Jump onto a box with both feet, then immediately jump off the other side, turn around and repeat

30. Clap Push-ups

• Muscles used: Chest, triceps, shoulders

• Execution: Perform a push-up with enough explosive force to clap your hands before landing back in the starting position

Functional Circuit Training Exercises

31. Medicine Ball Slams

• Muscles used: Full body, especially core and shoulders

• Execution: Lift a medicine ball overhead, then forcefully slam it to the ground, catch it on the bounce and repeat

32. Farmer's Walks

• Muscles used: Grip, shoulders, core, legs

• Execution: Hold heavy dumbbells or kettlebells at your sides and walk for a set distance or time

33. Sled Push/Pull

• Muscles used: Full body

• Execution: Push or pull a weighted sled across a set distance

34. Tire Flips

• Muscles used: Full body, especially legs and back

• Execution: Lift one side of a large tire, then explosively flip it over

35. Sandbag Clean and Press

• Muscles used: Full body

• Execution: Lift a sandbag from the ground to your shoulders, then press it overhead

 

Stability and Balance Circuit Training Exercises

36. Single-leg Romanian Deadlifts

• Muscles used: Hamstrings, glutes, lower back, core

• Execution: Balance on one leg, hinge at the hips while lifting the other leg behind you, then return to standing. 

37. Bosu Ball Squats

• Muscles used: Quadriceps, hamstrings, glutes, core, stabilizers

• Execution: Stand on a Bosu ball (flat side up), perform squats while maintaining balance

38. Stability Ball Jackknife

• Muscles used: Core, hip flexors

• Execution: Start in a push-up position with feet on a stability ball, pull your knees towards your chest, rolling the ball forward, then extend back out

39. Single-arm Dumbbell Bench Press

• Muscles used: Chest, triceps, core

• Execution: Lie on a bench, press a dumbbell up with one arm while keeping your core engaged for stability

40. TRX Suspended Lunge

• Muscles used: Quadriceps, hamstrings, glutes, core

• Execution: With one foot in a TRX strap behind you, lower into a lunge, then push back up to the starting position.

Remember to perform these exercises with proper form and adjust the intensity based on your fitness level. A typical circuit might include 6-12 exercises, performed for a set number of repetitions or time, with minimal rest between exercises