circuit training

What is Circuit training?

Circuit Training is constantly varied functional movements done at high intensity. All Cross-fit workouts are based on movements, The ideals of circuit training training are using high intensity, varied, functional movements – meaning the types of training can change drastically from workout to workout to stop the body getting used to a certain routine and therefore theoretically making you better prepared for the varied tasks we can encounter in everyday life.These are the core movements of life! They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Aflete is your number one destination for everything food, health and fitness so let us give you a quick guide to the exercise taking the world by storm – Circuit Training!

Circuit Training can be very enjoyable to have varied training and the high intensity aspect is great for improving cardiovascular fitness (improving your stamina) Circuit Training principles are not without their detractors who sometimes attack a lack on emphasis on proper form which can be dangerous for the individual exercising.

Here are tips of Circuit Training you may know:

Air Squat: Move from the standing position with hips below the knees, and back to standing.

Back Extensions: Using a GHD, you move from an L-shaped position with the head directly below the pelvis to an extended horizontal position.

Box Jump: From standing on the floor jump and land with both feet on top of the box.  Typical heights 12,18,24,30.

Burpee: Beginning in a standing position, drop to the floor with the feet extending backward, contact the floor with your chest and the tuck legs into a squat and fully stand with a small jump at the end.

Handstand Push-Up: Beginning in a handstand bend arms until the head touches the ground then push yourself back to the fully extended handstand position.

Jump Rope: The most variation in Circuit Training is referred to as the “Double Under” in which the jump ropes makes two revolutions per jump.

Knees-to-Elbows:  Hanging from the pull-up bar raise the knees until they make contact with the elbows and then fully extend and repeat.

Lunge: Take a large step forward, bending the front knee until the back knee makes contact with the ground then back up and alternate

Muscle-Up: Hanging from gymnastic rights perform a pull-up to a ring dip then fully extend to locked out position.

Ring Dip:  Starting with your body supported on the rings straight vertical arms, lower your body until the shoulders drops below the elbow then push yourself back to starting position.

Pull-Up: Starting from a hanging position with arms straight pull up until the chin is over the bar or the chest touches the bar then lower ones self back tot he starting position and repeat

Push-Up:  Starting in the plank position arms fully locked out lower ones self to the floor and as your chest touches the floor push yourself back to a fully extended position.

Sit-Up: With the assistance of an Ab-Mat placed under the lower back move from sitting to shoulders on the ground and back to a sitting position.

Rope-Climb: Starting from the ground, you slowly climb the rope and touch a point typically 15″ and lower yourself back down in a safe & controlled manner.

Running:  Typically distances ranges from 100 meters to one mile.  Also common are shuttle runs back and forth between marks 10 -15 meters apart.

Rowing: Many workouts include rowing machine distances from 500 meters to 2000 meters, or rowing for a set calorie burn.

You probably include one of these exercises in your workout already if not, try one and see how you like it. Cross-Fit helps improve your strength and endurance and also helps you lose weight so It should be In your workout as a essential thing to do.



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