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Acute Variables: Circuit Training Audio

The advantage of circuit training protocols is a reduction in session time by 35 - 60 %. This is especially true when attempting to allow for an ideal amount of rest between sets for similar muscle groups (2-3 minutes).

Acute Variables: Circuit Training

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Circuit Training (a.k.a. Vertical Loading)

When the first set of each exercise is performed sequentially (commonly, with little rest between exercises), and then the next set of each exercise is performed. This type of programming is an alternative to conventional "

Brookbush Institute Position Statement: Circuit Training

The Brookbush Institute recommends implementing circuit training for nearly all resistance training goals. When compared to conventional resistance training, circuit training results in similar intensity and volume of exercise during a session (similar number of reps/set, loads lifted, and peak and average power/rep), and similar outcomes following several weeks of training (improvements in body composition, hypertrophy, endurance, maximum strength, power, agility, balance, and functional outcomes). 

The advantage of circuit training protocols is a reduction in session time by 35 - 60 percent.

 This is especially true when attempting to allow for an ideal amount of 

 for similar muscle groups (2-3 minutes); even when allowing for an ideal amount of rest between exercises during circuit training (30 - 60 seconds).

Evidence-based Circuit Training Recommendations

Each exercise is performed sequentially, and then the next set of each exercise is completed and repeated.

Circuits should be comprised of 3 or more exercises (2 exercises will not allow enough rest between sets of the same exercise).

30 – 60 seconds of rest between exercises may aid in optimizing set quality when reps are performed until failure (reps/set and repetition tempo). More extended rest may be taken between circuits, as needed.

Exercise selection, load, reps/set, sets/exercise, and repetition tempo should match your training goals. It is not necessary to alter these acute variables to adopt a circuit training routine).

This course and systematic research review discuss circuit training, also known as circuits, vertical loading, giant sets, exercise in-circuit, or exercise in sequence. Evidence-based recommendations for optimizing circuit training workouts are included, especially as an alternative to the long 

 for the same muscle group required to optimize workout performance. Research and sample routines are discussed for all training goals, including muscle endurance, muscle strength, increased muscle mass (hypertrophy), power and speed, functional outcomes, and corrective exercise. Additionally, research is discussed regarding the benefits of circuit training for body composition, mental health benefits, comparing circuit training to aerobic exercise (including cardio, heart rate, VO2 max, respiration, etc.), and comparing circuit training to conventional strength training routines.

Movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider acute variables essential knowledge for optimal exercise programming, and circuit training is one of those acute variables. This course is part of our continued effort to optimize “acute variable” recommendations.

Acute Variables: Set Strategies (Supersets, Pyramid Sets, and Drop Sets)

Acute Variables: Training Frequency and Recovery Between Sessions

Acute Variables: Training Load (Weight and Resistance)

Circuit Training

Course Summary: Circuit Training

Course Summary Webinar: Circuit Training

Acute Variables - Circuit Training Study Guide

Study Guide: Acute Variables - Circuit Training

The Brookbush Institute recommends the adoption of circuit training for nearly all resistance training goals. When compared to conventional resistance training, circuit training results in similar intensity and volume of exercise during a session (similar number of reps/set, loads lifted, and peak and average power/rep), and similar outcomes following several weeks of training (improvements in body composition, hypertrophy, endurance, maximum strength, power, agility, balance, and functional outcomes). 

Conventional Training (a.k.a. horizontal loading):

Horizontal loading is when all sets for a given exercise are done before moving on to the next exercise. Historically/conventionally, this has been the most recommended method for resistance training routines.

 When optimal rest between sets is performed (2-3+ min) conventional training can result in very long session durations, or relatively low exercise volumes if session durations are fixed.

 Bench press, rest, bench press, rest, bench press, rest, then progress to the next exercise; seated row, rest, seated row, rest, seated row, rest; then on to the next exercise (repeat).

Circuit Training (a.k.a. vertical loading):

When the first set of each exercise is performed sequentially, and then the next set of each exercise is performed, repeat.

 The long rest between sets is used to address other exercises, and/or different muscle groups. Session time is reduced, but each muscle group is still allowed an ideal amount of rest between sets (or more, which does not negatively impact performance).

 Bench press, seated row, leg press, rest, bench press, seated row, leg press, rest (repeat).

Dr. Brent Brookbush cues Melissa through multi-planer dumbbell press on bench

30 – 60 seconds rest between exercises aids in optimizing set quality when reps are performed until failure (reps/set and repetition tempo). Longer rest may be taken between circuits, as needed.

Exercise selection, load, reps/set, sets/exercise, and repetition tempo should match your goal (it is not necessary to alter these acute variables to adopt a circuit training routine).

Take your time between exercises (60 sec)

Heart rate (HR) and rate of perceived exertion (RPE) may be higher than in conventional training.

Despite higher RPE, set performance should be similar (number of reps to failure, load, bar velocity, etc).

It may take 2 – 4 sessions to “get used to" circuit training. Don’t give up after a single session. The time saved, and/or increase in volume/session, is worth the adjustment period!

Position Statement, Definitions, and Practical Application

Circuit Training Compared to Aerobic Exercise: 

Sedentary individuals performing circuit resistance training may initially improve aerobic performance; however, experienced exercisers and sedentary individuals who intend to make additional improvements will require a progressive, moderate to high intensity, aerobic exercise routine. This may be especially true of improvements in VO2max. Further, all exercisers may achieve larger aerobic benefits from aerobic training, or the combination of circuit strength training and aerobic training.

 Caloric expenditure is similar for work-matched strength training routines with conventional or circuit training protocols. Aerobic exercise results in more caloric expenditure than strength training when matched for average heart rate and session duration, despite strength training resulting in a larger increase in excess post-exercise oxygen consumption (EPOC).

A lateral lunge holding kettlebells in a front rack position

Circuit training for less than 8-weeks, with low or moderate intensity, low or moderate volume, and/or with hydraulic/isokinteic equipment, is likely insufficient to significantly change body composition (especially body fat%). Changes in body composition are more likely when circuit training is longer than 8 weeks, performed in combination with aerobic or sport activity, is high intensity and/or high volume, and progresses over time (e.g. periodization).

 Even when circuit training has yet to result in statistically significant improvements in circumference measurements, body fat, or weight measures, significant improvements may be achieved for body image, mental health, and job satisfaction.

Addition of Circuit Training to Sport, Occupation, or Gym Class:

 The addition of circuit training to sport training, physically demanding occupations, and or gym class (9 -14 years old) is likely to significantly improve endurance, strength, power, agility, and potentially body composition and hypertrophy. Some "experimentation" in programming may be warranted as strength training exercises immediately prior to some sports may negatively impact performance (e.g. basketball); however, strength training exercises may be more beneficial for sports that already incorporate a large volume of power movements (e.g. volleyball).

Load may have a larger influence than volume on improving strength, endurance, body composition, and various serum concentrations associated with general health. Untrained individuals may achieve similar benefits from training with low loads, high loads, low volume, or high volume for up to 12 weeks; however, beyond 12 weeks, load and volume should increase to achieve additional benefits. Further, athletes with the goal of increasing speed are likely to achieve larger improvements following maximal tempos with lighter loads, when compared to heavier load training.

 Some specificity can be expected from circuit training exercise selection, including free weight (functional) routines having a larger effect on strength assessment using free weight exercises, larger loads lifted (with machines) resulting in larger increases in grip strength, lighter loads and faster/explosive repetition tempos resulting in larger increases in power, speed and agility training resulting in larger improvements in speed and agility, and the addition of stability exercise resulting in larger improvements in abdominal strength, balance and functional outcomes in an elderly population.

 During a session, circuit training results in higher peak HR, average HR, and peak O2 consumption, but a similar number of reps/set (exercise volume), peak and average bar velocity, and peak and average power. Following weeks of training, conventional and circuit training protocols result in similar improvements in body composition, hypertrophy, endurance, maximum strength, power, and agility.

The order of aerobic and strength training exercise only results in small differences; however, if cardiovascular performance or total caloric expenditure is the priority, aerobic training should be performed first, and if strength is the priority it may be advised to perform strength training alone. Exercises programmed at the beginning of a routine are likely to be performed with more reps/set.

Although more reps/set may be performed during circuit training with longer rest between exercises (60 sec vs. 30 sec), these benefits should be compared to the potential for more sets performed during a session with a fixed duration.

Circuit Training 1-Page (Quick) Research Summary

Comparing Circuit Training to Cardiovascular Exercise

Physiology, Caloric Expenditure, and Body Composition

A soccer player taking a shot with a powerful kick

Circuit Training and Performance

Comparing Routines and Acute Variables (and Additional Studies)

Circuit Training Research Summary

Pushup with Band Resistance

Circuit Training Alone Improve Cardiovascular Performance

Circuit Training Compared to Higher Intensity Aerobic Exercise

Circuit Training Compared to Aerobic Exercise: Work-matched Routines

Running/jogging as a form of cardiorespiratory fitness

Combined Aerobic and Strength Exercise

Circuit Training and Cardiovasular Performance

Blood Glucose and Lipid Profiles

Metabolic Markers

Immune Function (and Probiotics)

Growth Hormones

Physiology

Comparing Gender and Load

Comparing and Combining Circuit Resistance Training and Aerobic Training

Image of the effect circuit training has on Excess Post-Exercise Oxygen Consumption

Excess Post-exercise Oxygen Consumption (EPOC)

Caloric Expenditure

Circuit training may have a beneficial effect on body image, even when changes in circumference measurements, weight, and body fat are not statistically significant. Plevkova et al. compared 53 primary school girls (age: 14-15 years) randomly assigned to a control group (no additional activity), a circuit training and objective measure group, and a circuit training and body satisfaction measure group. Both exercise groups performed circuit resistance training, including 6-12 exercises (variations of squats, push ups, lunges, sit ups, stability ball exercises, etc.), for 6 weeks, 2x/week, 2-3 circuits/session, 30 sec/set, 15 sec rest between exercises, 2 min rest between circuits, and sessions lasting 20 - 35 minutes. The findings demonstrated that the objective measure group did not exhibit significant changes in BMI or body weight; however, the body satisfaction group exhibited a significant decrease (improvement) in the discrepancy between perceived current body image and ideal body image (42). Plevkova et al. repeated this study with teenage girls (age: 16.99 ± 0.29 years) demonstrating the same findings (43). Williams et al. compared 39 college students (27 women and 12 men) participating in a circuit weight training class, and 39 controls matched by gender, age, race, BMI, and level of previous and concurrent aerobic exercise. The findings demonstrated that circuit training resulted in significant improvements in strength, self-evaluation of appearance, body satisfaction, reduced social physique anxiety, and enhanced physical self-efficacy (44). Rahmani-Nia et al. compared 40 male college students randomly assigned to a control group (no additional activity), or a circuit training group. The circuit training program included progressive load/volume resistance training performed for 8 weeks, 3x/week. At the end of the 8-week program, the findings demonstrated no significant change in BMI, circumference measurements, or body fat percentage; however, significant improvements were demonstrated for upper and lower body 1-RM strength, perception of body image, and reduced social physique anxiety (45). Last, Norvell et al. compared 43 male state law enforcement officers (age: 20-47 years) who were not regularly exercising when enrolled in the study. Participants were randomly assigned to a waitlist control group or a circuit training group. Circuit training included 12 Nautilus machines (duo hip and back, leg extensions, leg curls, leg press, pullovers, torso arm pulldowns, arm cross, decline press, lateral raises, overhead press, bicep curls, and triceps extensions) performed for 16 weeks, 3x/week, 20 minutes/session, 8-12 reps/set, 8-12 RM loads, and a slow (4:0:2) tempo. The findings demonstrated that the circuit training group exhibited a significant increase in strength and cardiovascular performance; as well as improvements in mood, including decreases in somatization, anxiety, depression, hostility, a decrease in physical symptoms, and improvements in job satisfaction. Note, that participants who dropped out of the circuit training program exhibited significantly higher levels of anxiety, depression, and hostility before the study started (46). These studies demonstrate that even when circuit training has yet to result in statistically significant improvements in circumference measurements, body fat, or weight measures; significant improvements in body image may be achieved. These changes may include a decrease in the discrepancy between perceived current body image and ideal body image, self-evaluation of appearance, body satisfaction, social physique anxiety, and physical self-efficacy. Additionally, circuit training may result in significant improvements in mood, including decreases in somatization, anxiety, depression, hostility, and job satisfaction. Further, it is worth noting that the studies demonstrating these findings included a wide variety of participants from 14 - 47 years old, students, professionals, active individuals, and previously sedentary individuals.

Body Image

No Change in Body Composition

Skinfold calipers are one method which individuals use to measure body fat percentages

Changes in Body Composition

Recommondations for Optimizing Body Composition Change

Circuit Training Compared to Aerobic Training for Body Composition Change

Body Composition (Body Fat Percentage, Lean Body Mass, and Circumference Measurements)

Image of basketball players, which may benefit from the use of circuits in their training programs

Basketball

Soccer

Image of athletes playing handball

Handball

Volleyball and Tennis

Mixed Sports

Occupation (Fire-fighting, Law Enforcement, and the Military)

Circuit Training added to Sport and Physical Occupations

Studies have demonstrated that young children also benefit from the addition of circuit training. An RCT by Maniazhagu et al. compared 30 girls (age: 11-13 years) randomly assigned to a control group (no additional activity), a strength circuit group, and a battle rope circuit group. The strength training circuit (vertical jumps, push ups, high knee actions, dumbbells bicep curls, back kicks, upper body medicine ball, burpees, bent-knee sit-ups) progressed in volume for 6 weeks, 5 days/week, 3 circuits/session, 15-25 sec/set, 15-25 sec rest between sets, 5 min rest between circuits. The battle rope circuit (double waves, alternate waves, lower alternate waves, power slams, alternating wave lunge jumps) progressed in volume for 6 weeks, 5 days/week, 2 circuits/session, 10-30 sec/set, 2 - 4 sets/exercise, 1 min rest between sets, 5 min rest between circuits. The findings demonstrated that both training groups exhibited similar and significant improvements during reassessment of 40m sprint times (73). An RCT by Hendrawan et al. compared 30 children (age: 11-12 years) divided into a control group (no additional activity), a game circuit group, and a ladder circuit group. The program was performed for 6 weeks, 3x/week; however, no further details were given regarding these programs. The findings suggest that both the game circuit group and ladder circuit training group exhibited improvements for 30 m sprint and agility test times when compared to controls; however, the agility circuit group improved significantly more (74). These studies demonstrate that circuit training is an effective intervention for improving speed and agility in young children; however, more research is needed to determine the influence of exercise selection on outcomes.

Additional studies have investigated the benefits of adding circuit training to organized youth sports and gym classes. An RCT by Boraczyński et al. compared 67 boys (age: 11.2 ± 0.7 years) randomly assigned to a control group (no training regimen), a soccer training and moderate intensity circuit (higher volume) group, and a soccer training and high intensity circuit group. Circuit training included 9 upper-body and lower-body exercises (sample program: high knees, box jumps, butt kicks, Russian twists, burpees, jump taps, walking lunges, mountain climbers, and 40m repeated sprints) and was performed for 6 months, 3x/week. The moderate intensity group performed 2-3 sets/exercise, 60 sec/set, HR 150-170 bpm, with 30 sec rest between exercises (2:1 work/rest ratio), and the high intensity group performed 2 -3 sets/exercise, 30 sec/set, HR 170–190 bpm, with 30 sec rest between exercises (1:1 work/rest ratio). The findings demonstrated that the high intensity (lower volume) group exhibited larger improvements than the moderate intensity (higher volume) group on the assessments included in the Eurofit test (flamingo balance, plate tapping, sit-and-reach, standing broad jump, handgrip, sit-ups, bent arm hang, 10×5 m shuttle run, and the Physical Working Capacity test). The largest differences were noted for the standing broad jump, flamingo balance, and sit and reach tests (75). Faigenbaum et al. compared 41 elementary school children (age: 9.5 ± 0.3 years) divided into a control group (normal physical education class activity) or a circuit training group. The circuit training group included 6-7 exercise stations that focused on enhancing muscular ﬁtness and fundamental movement skills, and was performed for 8 weeks, 15 min/session, 30 sec/exercise for weeks 1-4, 45 sec/exercise for weeks 5 - 8, and 30 sec rest between exercises. The findings demonstrated that the circuit group exhibited significantly larger improvements on the progressive aerobic cardiovascular endurance run (PACER), push-ups, single-leg hops, and sit and reach tests, but no significant differences were noted for the sit-ups for reps or long jump tests (76). Last, Mayorga-Vega et al. compared 72 school children, (40 boys, 32 girls; age 11.10 ± 0.38 years) randomly assigned to a control group (organized sports) or a circuit training group. The circuit training included 8 stations (chest pass, rowing, up-downs, triceps extensions, bicep curls, skipping rope, crunches, and bridges) performed for 2 circuits/session, with a progressive increase in activity from 15-35 sec/set, and 25 - 45 sec rest between sets. Both groups performed activity 2x/week for 8 weeks, followed by 4 weeks of detraining, followed by an additional 4 weeks of "maintenance". Maintenance included 2 sports days for the control group, a circuit day, and a sport day for the circuit training group. The circuit training group demonstrated significantly larger improvements during re-assessment of the sit-ups in 30 seconds test, bent arm hang test, and 20 meter endurance shuttle run test (77, 78). In summary, the addition of circuit training to organized sports or gym classes may improve the endurance, strength, speed, agility, and fitness battery tests of young children. Further, larger improvements may be attained from higher intensity activity, and some of these improvements may be retained following a period of detraining and/or maintenance.

Young Children (9-13 years old)

Compared to Controls

Compared to Other Types of Training

Comparing Aerobic and Circuit Training

Normoxic or Hypoxic

Increases in Volume

Hypertrophy

Systole vs Diastole Blood Pressure

Load Over Volume

Exceptions to Load Over Volume

Micro Sessions (6 - 14 min sessions)

Load and Volume

Functional training on the BOSU ball, a common &#34;functional training&#34; tool used in the fitness industry

Comparing Functional Training and Conventional Exercise Selection

Trainer working with an older client

Comparing Unstable Environments/Loads and Conventional Exercise Selection

Comparing Circuit Training and Physically Demanding Occupations (Fire-fighting and Fight Sports)

Comparing Hydraulic/Isokinetic Equipment and Conventional Exercise Selection

Comparing Routines

The following studies likely compare strength training and power training; however, the use of circuit training protocols in these studies allow us to infer that the findings can be applied to circuit training protocols.

Endurance Athletes

Sprinter athletes that would benefit from power (high-intensity) circuit training programs

Sprinters

Specificity

Comparing Strength and Power Exercises

Circuit Training (Vertical Loading) compared to Conventional Strength Training (Horizontal Loading)

, demonstrates that long (> 3 min) rest between set durations are optimal for the majority of resistance training goals, likely due to the resulting increase in reps/set and exercise volume when training with reps until failure/set. These studies assume that any increase in session time is reasonable; however, nearly all exercisers (recreational to professional athletes) have limited time or would benefit from less time spent per session. This leads to the question of whether opposing or less related muscle groups, can be trained during long rest between sets, and/or if "circuit training" (sometimes referred to as "vertical loading") is a viable option to ensure optimal volume is achieved within limited session times.

Single Session Comparison

Outcomes Following Training Routines (6+ weeks)

VO2 Max

Body Composition and Calories

An example of a lateral pulldown, notice the scapular positioning during the motion

Exercise Order

One study was located comparing the amount of rest between exercises during circuit training. Gordon et al. compared 12 physically active men (age: 28 ± 5 years) performing two protocols with different rest between set durations, and different volumes, but performed in the same total time. The 1st protocol included 30 sec/set, 30 sec rest between stations, and 3 circuits/session in 21 minutes, and the 2nd protocol included 30 sec/set, 60 sec rest between sets, and 2 circuits/session. Both routines were performed in 21 minutes with 7 hydraulic machines (concentric resistance only: unilateral elbow flexion/extensions, bench press/horizontal rows, unilateral knee extension/flexions, shoulder press/lat pull downs, squats, pec flyes/reverse flyes, seated leg abduction/adductions). The findings demonstrated that an average of 35% more reps were completed during the 30 sec rest between sets group; however, an average of 9% more reps/set were completed by the 60 sec rest between sets group. Additionally, the 30 sec rest between sets group exhibited higher average oxygen uptake, energy expenditure and HR. This study demonstrates several relationships between rest between exercises, reps/set, sets/session, and exercise volume during circuit training when session time is equal. Although more reps/set may be performed with longer rest between exercises (60 sec vs. 30 sec), these benefits should be compared to the potential for more sets performed during a session with a fixed duration.

Monteiro et al. compared 20 women (age: 37 ± 1.7 years) randomly assigned to a control group (no additional activity) or a circuit training group. Circuit training included a total body circuit (flat bench press, smith machine squats, lat pull-downs, 45° leg press, 30° inclined bench press, hack squat machine, and abdominal crunches) for 10 weeks, 3x/week, 3 circuits/session, 8-12 RM/set, except for abdominal exercise performed with 15-20 RM/set, with a 1:3 work:rest ratio, and 2 min rest between circuits. The findings demonstrated that circuit training resulted in significant improvements in strength, and no decrease in flexibility for any of the 10 range of motions tested (including shoulders, hips, and spine). This study provides strong evidence that resistance training, and specifically circuit training, do not decrease flexibility.

A group of 4 RCTS (or 4 publications based on the same or similar experiments) by the same group, compared heavy circuit training with normal (normoxic) and decreased (hypoxic) oxygen environments. An RCT by Ramos-Campo et al. (2017) compared 20 resistance-trained male subjects (age: 25.1 ± 4.8 years) in normoxic and hypoxic conditions performing high load circuit training (Circuit 1: bench press, deadlifts, preacher curls; Circuit 2: half squats, french press, calf raises), 2 circuits/session, 3 sets/exercise, 6 reps/set, 6-RM loads, 35 sec rest between exercises, 3 min rest between cycles, and 5 minutes rest between circuits. The findings demonstrated that high hypoxia (FiO2 = 0.13; 3.800 m altitude) resulted in higher energy consumption for 20 min following training, a significant decrease in mean and maximum forces during bench press, no change in jump performance or HR, and a significant increase in the RPE (115). 3 additional publications by Ramos-Campo et al. compared 28 resistance-trained male subjects (age: 24.6 ± 6.8 years) during normoxic and hypoxic conditions performing high load circuit training (block 1: bench press, leg extensions, and front lat pulldowns; block 2: deadlifts, elbow flexions, and ankle extensions), for 8 weeks, 2x/week, 2 circuits/session, 3 sets/exercise, 6 reps/set, 6-RM loads, 35 sec rest between exercises, 3 min rest between cycles, and 5 minutes rest between circuits (81, 82, 116). The publication by Ramos-Campo et al. (2018) demonstrated that the hypoxic group exhibited significantly larger improvements in repeated sprint performance with a decrease in RPE (116). The publication by Ramos-Campo et al. (2021) reported both groups exhibited similar improvements in muscle thickness, pennation angle (quadriceps), maximum voluntary isometric contraction, rate of force development, peak force development, and max HR (81). And, an additional publication by Martínez-Guardado et al. (same group) (2019) reported that lean body mass and bone mineral density increased significantly for the hypoxic group, but statistical significance was not reached by the normoxic group (82). These studies likely imply that a hypoxic environments may result in an acute decrease in strength training performance, an increase in caloric expenditure immediately following training, and may result in some long-term benefits for cardiovascular performance variables. However, the difference between improvements made for strength and hypertrophy following training in hypoxic and normoxic environments are likely small, if there is any difference at all.

Viera et al. compared 16 male and female adults (age: 24.56 ± 3.22 years) performing a resistance training circuit (lat pull-downs, leg presses, and biceps curls) for 3 sets/exercise, 12 reps/set, with 70 - 80% of 1-RM loads. The findings demonstrated that resting skin temperature was higher for men than women, circuit training did not have a significant effect on average skin temperature 20 min post-exercise; however, skin temperature was elevated in the upper back of men and quadriceps of women 24 hours post-exercise (117). Additional research may be recommended to determine whether skin temperature is correlated with caloric expenditure and/or area-specific fat metabolism.

Jeong et al. compared 25 females (age: 24.0 ± 2.0 years) randomly assigned to a control group (no additional activity) or a circuit training group (combination of strength and power exercises). Circuit training included 9 exercises (leg press, leg extensions, leg curls, lat pull downs, shoulder press, chest press, leg raises, crunches, and barbell squats), was performed for 10 weeks, 3x/week, 50 min/session, and progressed in 2 phases. Phase 1 was performed for 5 weeks, 3 circuits/session, 12 reps/exercise, 60% of 1-RM loads, with a slow (2:1:2) tempo, and a moderate (1 min) rest between exercises, followed by phase 2 for 5 weeks, 3 circuits/session, 20 reps/exercise, 30-45% of 1-RM loads, with a fast (1 sec/rep) tempo. The findings demonstrated that circuit training resulted in an increase in quadriceps and hamstrings strength. Further, during a side-stepping cutting maneuver, the circuit training group exhibited an altered activation ratio of the quadriceps/hamstrings, decreased gastrocnemius activity during the pre-activation phase, without significant changes in lower extremity kinematics (functional valgus and anterior shear force) (118). This study implies that circuit training may have a positive effect on muscle strength and recruitment patterns during sports/daily activity.

Additional Studies

Circuit Training Alone Improves Cardiovascular Activity

Kaur, G., & Goswami, J. (2019). Effects of circuit training programme on aerobic capacity, speed and explosive strength performance of school children. 

International Journal of Yogic, Human Movement and Sports Sciences

Ikenna, U. C., Ngozichi, O. G., Ijeoma, I., Ijeoma, N., Ifeanyichukwu, N., & Martin, O. C. (2020). Effect of Circuit Training on the Cardiovascular Endurance and Quality of Life: Findings from an Apparently Healthy Female Adult Population. Journal of Applied Life Sciences International, 1-8.

Khattak, I. U., Islam, S. Z. U., & Manzoor, M. (2020). Effects of Circuit Training on Cardio Respiratory Endurance Among College Students. 

Kim, J. W., Ko, Y. C., Seo, T. B., & Kim, Y. P. (2018). Effect of circuit training on body composition, physical fitness, and metabolic syndrome risk factors in obese female college students. 

Sonchan, W., Moungmee, P., & Sootmongkol, A. (2017). The effects of a circuit training program on muscle strength, agility, anaerobic performance and cardiovascular endurance. International Journal of Sport and Health Sciences, 11(4), 176-179.

Petersen, S. R., Haennel, R. G., Kappagoda, C. T., Belcastro, A. N., Reid, D. C., Wenger, H. A., & Quinney, H. A. (1989). The influence of high-velocity circuit resistance training on VO2max and cardiac output. 

Canadian Journal of Sport Sciences= Journal Canadien Des Sciences du Sport

Wilmore JH, Parr RB, Girandola RN, Ward P, Vodak PA, Barstow TJ, Pipes TV, Romero GT, Leslie P. Physiological alterations consequent to circuit weight training. Med Sci Sports 10: 79–84, 1978.

Beckham, S. G., & Earnest, C. P. (2000). Metabolic cost of free weight circuit weight training. 

Journal of sports medicine and physical fitness

Comparing Circuit Training to Aerobic Exercise

Wilke, Jan, Stefanie Kaiser, Daniel Niederer, Kristin Kalo, Tobias Engeroff, Christian Morath, Lutz Vogt, and Winfried Banzer. "Effects of high‐intensity functional circuit training on motor function and sport motivation in healthy, inactive adults." 

Scandinavian journal of medicine & science in sports

Maniazhagu, D., Alexander, C. R., & Sha, S. (2011). Effects of aerobic training and circuit training on muscular strength and muscular endurance. 

Acute Variables: Circuit Training

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