Benefits of Circuit Training

It has been a great first two weeks here at Spurling Training Systems. By far, our most popular class is our Circuit Training. We will be adding more options to the class schedule in the very near future, that way everyone has a chance to try it out. However, for those who are unfamiliar with circuit training, I wanted to take the time to go over not only what it is, but the benefits of it too!

Circuit training is a form of resistance training that maximizes the volume in the workout as it is completed with minimal rest. Circuit training is action packed with minimal time for rest, combining several exercises into a “circuit” type fashion in which you move from station to station with little to no rest. Here is an example of what we did in one of one our Circuit Training classes this week:

Dynamic Warm-up (10min)
Ladders/Hurdles (10min)

Stations: (4 Rotations-30 seconds each station-2 minute rest after each full circuit)

Medicine ball over head slam
TRX strap row
Kettlebell swing
Slosh Pipe press
Sled Push
Rope Swings
Farmers Carries
Tire hits with sledge hammer
Farmers Carries
Box Jumps
Inverted Row/Chin-up

We had each participant of the class begin at one station. We would all complete 30 seconds, going at your own intensity, at each station. After 30 seconds we would rotate to the next station. This would continue until everyone had gone through all 12 stations. We then rested for 2 minutes, and completed a total of 4 times. If you do the math that is 6 minutes for each circuit plus a 2 minute rest is 8 minutes. So in 32 minutes, we had an action packed, sweat pouring, muscle building, fat burning, fun workout!

After you include the warm-up, some light ladder/hurdle work, and a cool down we had one action packed hour!

Circuit training has several benefits. Probably the best benefit is anyone and everyone can do it. At each station you are being pushed, but to your own level. Everyone is pushing themselves to their highest abilities. That is great because it allows the 20y/o athlete to be in the same class as a 65 y/o retiree, and both go to their highest ability.

Another great benefit is time. There is no wasting time in circuit training. A good circuit can be busted out in 30 minutes of less. You will leave pouring in sweat, challenged, and coming back for more!

Have a goal of fat loss, but also want to build muscle. Circuit Training is the best option for that. Trying to achieve to different goals like that is hard, but circuit training makes it easy. You get a great cardiovascular workout because you are going all out, with your heat pumping! At the same time, most of the exercises are resistance based so you are able to work on strength, power, and build muscle.

Finally, one of the best things about circuit training is the effects after you leave the gym. With typical machine based cardiovascular training, you may burn a lot of calories, but soon after you leave, your body goes back to its resting metabolic rate. However, with circuit training, since it is interval based, it works great for improving recover, as well as has a lasting effect long after you drive home. You will be burning more calories throughout the day, as it keeps your metabolic rate higher!

What is there not to like about circuit training? You get a great group atmosphere, yet you can go at your own intensity and ability, and not feel pressure from those around you. You get to work on strength and build muscle, at the same time burn fat and raise your metabolic rate. This sounds like a no-brainer to me!

For more information on when we have circuit training classes, and all of are other classes here at Spurling Training Systems, please check out our website.

STS Official Website

You can also stay up to date on our official Facebook page.

STS Official Facebook Page

Again, from all us here at Spurling Training Systems I thank you for your continued support of Southern Maine’s premier sports and fitness center.

As always, if you have any questions please don’t hesitate to contact us at your earliest convenience.


Doug Spurling, CSCS, NSCA-CPT
Spurling Training Systems, LLC
1 Colonel Gelardi Drive #105
Kennebunk, ME 04043


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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