The Ultimate Guide to Circuit Training With Machines
Circuit training is a fast and effective way to complete a calorie-torching workout while working out many different muscle groups. It can be a great tool for weight loss and increasing your overall fitness level. One of the main benefits of circuit training is that you can do it anywhere (even at your home gym) and with any piece of gym equipment. However, the task of compiling those machines together into the perfect workout may seem daunting, so we are here to help! Find out how to set up the ideal circuit training workout right here, right now.
What Is Circuit Training With Machines?
ou can complete a circuit training routine with your bodyweight, free weights, a resistance band, cardio, combine isotonic exercise vs isometric exercises, and basically anything else that you can think of! That includes machines. All it takes is available machines and gym equipment (share the floor, please!) and a little creativity.
You can target your upper body with resistance training, work your lower body with a rowing machine exercise equipment, or work your core strength with a medicine ball.
Before venturing out to using circuit training machines on your own, it’s important to learn proper form first. Form is vital to the longevity of your health journey. Depending on the machine, if you are forgetting to engage your core, hunching your back, putting your knees over your toes, and so on—you could be doing more harm than good. It doesn’t matter how many reps you do if you don’t follow proper form. So, get familiar with proper form by attending a few Team Training sessions where a certified Coach will be in the room to assist you, visit a group exercise class, use one of the Express Circuit areas located at every Chuze Fitness, or ask one of our team members if you aren’t quite sure how to complete a workout. We are here to help.
How Long Does It Take?
If you are creating your own circuit exercise, keep in mind that, in general, you will be working out your whole body, so a two-hour circuit session would be way too much. We recommend keeping it from 30 to 45 minutes, but that is really up to you and your level of fitness. For our example, let’s say that you have 30 minutes, and ten workouts. This would mean that you could do each exercise for one minute at a time, and complete the circuit three times. Choosing the amount of time you have is the first step, from there you can figure out how many machines to work with.
How To Pick The Right Machines
The first rule in picking your machines is that you need to share the gym floor. We have the Express Circuit for this reason so that you can seamlessly finish a 30-minute circuit workout without worrying about losing your spot or having to give up your machine to another gym-goer. So, if the gym is full, the Express Circuit is your best bet. If plenty of machines are available or you don’t mind sharing, choose machines that are near one another so that you can quickly move from one to the next. Each gym is different in how it is laid out, so the right way to organize this may be different for everyone.
One circuit you might want to try is:
1-minute Leg Extension
1-minute Jog in Place
1-minute Chest Press
1-minute Bodyweight Squat
1-minute Lat Pull-Down
1 minute High Knees
1-minute Bicep Curl
1-minute Tricep Extension
1-minute Bicycle Crunches
Repeat 3 x or more
In the example above we made sure to include your entire body. That is key in creating a circuit. Variety is the spice of life so mix it up and make it fun!
Benefits Of Circuit Training
The main benefit of circuit training is the time it takes. You can get a great workout in 15 to 45 minutes. If you are short on time or would rather spend the majority of your time at the gym in the HydroMassage Lounge (You genius, you!) then circuit training is your friend. Circuit workouts also burn calories, with one source stating that an all-strength circuit can burn up to 30% more calories per minute than a typical workout with weights. So, why not switch up your routine and give it a try?
Things To Do If You Start To Get Bored
As with any workout, the more you do it, the ‘easier’ it gets. But, you know the notion—it doesn’t get easier, you just get stronger. That, my friends, is true! If you are feeling like the circuit is getting a little too easy, first, step back, pat yourself on the back, and recognize how far you’ve come! Did you ever think this would be easy on day one? Probably not. Next, add more weight—you are stronger now, so you need to build that muscle. Adjust the weights up a notch or two and see how it feels. Now you have a difficult workout again that you can work toward.
Are you interested in trying circuit training equipment at the gym? How about a targeted superset? The benefits of a superset are tremendous. Keep form in mind, push yourself, and have fun! We can’t wait to see you soon.
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
- Davidson, Katey. “The Benefits of Circuit Training Include Busting Boredom and Getting Fit, Fast.” Healthline. 10 September, 2021. https://www.healthline.com/health/fitness/benefits-of-circuit-training
- Mayer Robinson, Kara. “Circuit Training.” WebMD. https://www.webmd.com/fitness-exercise/a-z/circuit-training
- “What Is The Best Circuit Training Workout?” Bodybuilding. 23 January, 2019. https://www.bodybuilding.com/fun/wotw15.htm
- Elsass, Paul. “Circuit Training With Weight Machines”. SportsRec. 8 July, 2011. https://www.sportsrec.com/4965183/circuit-training-with-weight-machines