SEMIFINAL LESSON
CIRCUIT
TRAINING
PATHFIT 2
EXERCISE BASE ACTIVITY
LEARNING OBJECTIVES
At the end of the unit, the students be able to:
A. Defined the importance of circuit training.
B. Discussed the types of circuit training.
C. Developed movements skills in challenging situations through
the use of circuit training.
D. Maintain regular participation in enjoyable physical activities
which focus on many exercises to work the major and minor
muscle group of the body.
What is Circuit
Training?
➢ Circuit training is a dynamic and versatile
Circuit Training form of exercise that combines elements of
strength training and cardiovascular
conditioning into one efficient workout
session.
➢ Unlike traditional workouts where you
focus on a single exercise or muscle
group at a time, circuit training involves
moving through a series of different
exercises or "stations" in quick succession.
➢ Each station targets different muscle
groups or aspects of fitness, providing a
comprehensive full-body workout while
keeping the heart rate elevated.
Types of Circuit
Training
1. Traditional Circuit Training
2. Interval Circuit Training
3. Strength Circuit Training
4. Cardio Circuit Training
5. Functional Circuit Training
6. Hybrid Circuit Training
7. Bodyweight Circuit Training
8. Tabata Circuit Training
Types of Circuit Training
Traditional Circuit Training
This involves moving through a series of exercise
stations, completing a set number of repetitions
or a timed interval at each station before
moving on to the next one. Traditional circuit
training often alternates between strength
exercises and aerobic exercises.
Types of Circuit Training
Interval Circuit Training
Interval circuit training incorporates high-intensity
intervals into the circuit. Participants perform
exercises at a high intensity for a short duration,
followed by a brief rest or lower-intensity
exercise. This type of circuit is effective for
improving cardiovascular fitness and burning
calories.
Types of Circuit Training
Strength Circuit Training
This type of circuit focuses primarily on strength
exercises, using weights, resistance bands, or
body weight exercises. Each station targets
different muscle groups to improve strength and
muscle tone.
Types of Circuit Training
Cardio Circuit Training
Cardio circuit training emphasizes aerobic
exercises to elevate the heart rate and improve
cardiovascular fitness. Stations may include
activities like jumping jacks, high knees, or jump
rope, with minimal rest between exercises.
Types of Circuit Training
Functional Circuit Training
Functional circuit training incorporates
exercises that mimic movements used in
daily activities or sports. It focuses on
improving overall functional fitness,
including balance, coordination, and
flexibility.
Types of Circuit Training
Hybrid Circuit Training
Hybrid circuits combine elements of different
types of circuit training to create a diverse and
challenging workout. For example, a hybrid circuit
might include strength exercises, cardio
intervals, and functional movements to provide
a comprehensive fitness experience.
Types of Circuit Training
Bodyweight Circuit Training
This type of circuit utilizes only bodyweight
exercises, making it accessible for individuals
who may not have access to gym equipment.
Exercises like push-ups, squats, lunges, and
planks can be incorporated into a bodyweight
circuit to build strength and endurance.
Types of Circuit Training
Tabata Circuit Training
Tabata circuit training follows the Tabata protocol,
which involves performing high-intensity
exercises for 20 seconds followed by 10 seconds
of rest, repeated for a total of 4 minutes per
exercise. Tabata circuits are intense and efficient,
providing a quick but effective workout.
How to Design a Circuit
Training Routine?
1. Setting goals and objectives
2. Selecting exercises based on goals
and fitness level
3. Determining the number of stations
and duration
4. Planning exercise sequence
5. Incorporating rest intervals
6. Considering equipment availability
7. Progression and modification
Example Circuit Training Routine
Warm-up (5-10 minutes of dynamic stretching or light cardio)
Circuit:
Station 1: Push-ups (1 minute)
Station 2: Squats with dumbbells (1 minute)
Station 3: Jumping jacks (1 minute)
Station 4: Plank (1 minute)
Station 5: Burpees (1 minute)
Repeat circuit 3 times with 1-2 minutes of rest between
circuits
Cool-down (5-10 minutes of static stretching)
Safety and Considerations
Here are the safety and considerations to
doing your circuit training program:
1. Proper form and technique
2. Listening to your body and avoiding
overexertion
3. Gradual progression and avoiding
excessive intensity
4. Modifying exercises for individual
needs and limitations
5. Hydration and nutrition
Benefits of Circuit
Training
1. Improves cardiovascular
fitness
2. Builds muscular strength
and endurance
3. Enhances flexibility and
mobility
4. Promotes weight loss and fat
burning
5. Increases metabolism
6. Time-efficient workout option
ARE YOU
READY!!
