Is it OK to Combine Cardio Circuits & Strength Training?

We all know that exercise is like medicine for the body. There are times, though, when you want to do a quick workout for a host of reasons. This is why strength and cardio circuit training is so beneficial. One reason circuit training is so popular is because it’s time efficient. It combines a perfect blend of strength training and cardio in minimal time. The end result is usually the same, a great, full-body workout in less time than a traditional workout!

The cool thing about circuit programs are: they’re fast, fun and very effective. You never get bored because of the many design options for a given circuit routine. The need for minimal equipment also helps, especially if it’s done at home. Featured strength and cardio circuits can now be found on the Jefit app.

What is Circuit Training?

Circuit training is training method that alternates between several exercises (usually 4 to 12) that target different muscle groups. A plan can even use different movement patterns (like push, pull, press, carry, etc.). The design of the program enables someone to move from exercise to exercise with minimal or no rest depending on their fitness level. Some of the many benefits of regular circuit training include improvements in body composition, muscular strength/endurance and aerobic capacity.

What is Interval Training?

Interval training, on the other hand, alternates between periods of moderate-to-high-intensity work with brief periods of active or passive rest. The main difference between circuit training and interval training is not what you’re doing but rather the intensity of the work being done. You have probably heard about HIIT (high-intensity interval training) before or seen it in some of the workout titles on the Jefit app.

Circuit Design: UB/LB/Core/Cardio Sequence

The circuit session begins with four exercises group together following a brief warm-up. The session design alternates between an upper body exercise, a lower body exercise, and a core exercise before transitioning to cardio for 1-2 minutes. The program features 20 exercises (including four for warm-up) that comprise four rounds of “mini” circuits with four exercises in each group.

Here is what each of the four circuits (after the warm-up) look like in this latest Jefit circuit workout:

I have personally been doing circuits for many years now and, like many people, working through a circuit never seems to gets old. In any event, the research demonstrates circuit training can get great results in less time, so why not give one a try?

Additional Reading

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM Health & Fitness Journal, 2013.

Whole-Body Aerobic Resistance Training Circuit Improves Aerobic Fitness and Muscle Strength in Sedentary Young Females, J. of Strength & Conditioning, 2015.

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