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Training and Workouts

What Are Circuit Training Workouts? A Complete Guide

Circuit training is immensely popular among athletes, but what are circuit training workouts.




Circuit training is a term that’s been going around health and fitness circles for a while and for good reason. Circuit training was first created in 1953 in the University of Leeds, England, by R.E. Morgan and G.T. Anderson, and it’s been very popular amongst athletes ever since. So what are circuit training workouts exactly?

There are very few other fitness regimens that help burn fat so consistently, and this can be done with just 15 to 20 minutes per day, and absolutely no equipment or accessories. Basically, circuit training doesn’t allow for any reasons to skip workouts, if you’re motivated to burn fat, you just do it!

What Is Circuit Training
What Is Circuit Training?

What Is Circuit Training?

Circuit training is a form of exercise or body conditioning that involves a lot of different kinds of training in one workout.

These can include endurance training, aerobics, resistance training, and weight training. The intention of this form of exercise is total body conditioning and it is similar to high-intensity interval training (HIIT) workouts.

The main goal for this sort of body conditioning is increasing strength and muscular endurance. A circuit is said to have been completed when all of the exercises in the program are done.

Then this program is repeated a few times, which is where the term ‘circuit’ is derived from. In order to make the exercises more taxing, lesser time is taken between each circuit and between each exercise.

Multiple studies have shown the effectiveness of this sort of training. Studies at Baylor University show that circuit training is the best, most time-efficient way to increase cardiovascular endurance and health.

A study also stated that regular repetitions of circuit training style workouts can increase oxygen consumption levels (VO2max) in people.

Another advantage of this sort of training is the fact that the relatively low number of reps will help the participants lift heavier weights which will increase muscle endurance and muscle density.

Target Areas of Circuit Training

One frequently asked question is, which areas of the body does circuit training target? And the answer to this question is that it is a full-body workout and hence targets all the major muscles of the body in a single workout.

That’s the beauty of this workout, and the reason behind its rise to fame, you don’t have to spend much time nor do you have to invest in expensive outfits or equipment, just a small space in your room for you to work out, along with a mat.

Benefits of Circuit Training

There are plenty of benefits to performing circuit training, as opposed to other forms of exercise. Here are a few of them,

  1. Time Saver – As mentioned above, circuit training is the most efficient form of body conditioning.

    If you’re a busy person and can’t dedicate a big chunk of your day to working out, circuit training is likely the best fit for you.

    A 30-min routine is enough to work all of the major muscles of your body and to burn 200-300 calories if done at a vigorous pace.
Benefits of Circuit Workouts
Benefits of Circuit Workouts
  1. Ease of Use – Going off of the first point, circuit training is a very convenient form of workout.

    You do not require any equipment and you can do all your workouts within a small, confined space.

    In fact, you can probably finish your workouts in your office space if you so wish, just don’t forget to shower after!
  1. Boredom – If moving your feet up and down on an elliptical machine for 30 mins doesn’t sound like the most exciting thing, that’s because it isn’t.

    It also isn’t a very effective way to condition your muscles because you’re only working your lower body, and that too not vigorously.

    This means that traditional cardio workouts are boring along with being not so useful. Circuit training, on the other hand, is fast-paced and varied, meaning you won’t be bored, and it also works all the muscles of your body, and it also gets your heart pumping, meaning you get the effects of cardio and weight training all in one workout.
  1. Health Benefits – Circuit training, unlike traditional weight training, is a mixture of aerobic and anaerobic exercises, and the fast pace at which the routine takes place makes sure that your heart is being worked as well.

    Circuit training is particularly good for diabetes, high blood pressure, high cholesterol, lack of stamina, and obesity.

Beginner Circuit Training Routine

If you have only recently been acquainted with the concept of circuit training and would like to try it out, we recommend going through a relatively easy workout routine that can be practised by anyone, regardless of their fitness level. A sample workout is provided below,

10 reps per exercise, repeat circuit 3 times

  1. Push-Ups
  2. Squats
  3. Sit-Ups
  4. Bicep Curls
  5. Forward Lunges (10/side)
  6. Tricep Dips
  7. Lateral Lunges (10/side)
  8. Overhead Shoulder Press
  9. Reverse Lunges (10/side)

If some of these exercises are hard for you to finish, do easier versions of these exercises. For example, if you’re unable to finish 3 sets of 10 reps of regular push-ups, place your knees on the ground and do knee push-ups instead. Do this until you’re strong enough to do the regular version of these exercises.

Intermediate Circuit Training Routine

For those who have already been working out for a while and would like to try out a new form of exercise, an intermediate level circuit training routine is what will fit best.

This includes doing harder versions of regular exercises and repeating the circuit a few more times. A sample workout is provided below,

20 reps per exercise, repeat circuit 4 times,

  1. Decline Push-ups
  2. Squat Jumps
  3. Ab Twists (20/side)
  4. Lunge Jumps (20/side)
  5. Deadlifts with dumbbells
  6. Bicep Curls
  7. Curtsy Lunges (20/side)
  8. Squat with Overhead Press
  9. Tricep Dips

Advanced Circuit Training Routine

Lastly, for people who have already been practicing circuit training for a while and are looking for a more intense workout, the advanced version is the most recommended.

If this workout is still too easy, try to incorporate weights into the workout or repeat the circuit a few more times. A sample workout is provided below.

30 reps per exercise, repeat circuit 5 times,

  1. Squat Jumps
  2. Crunches on physioball
  3. Decline push-ups with toes on a physioball
  4. Lunge Jumps with weights (15/side)
  5. Speed Skaters (15/side)
  6. Plank Rows (15/side)
  7. Tricep Pull Over on physioball
  8. Kettlebell swings
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Training and Workouts

Best Clip-On Fitness Trackers

Clip-on fitness trackers are designed to offer health tracking benefits without getting noticed. There are plenty of options to choose from.




Best Clip-On Fitness Trackers

A lot of people don’t like the idea of exposing that they are watching their health. Some others don’t like wearing a piece of plastic on the wrist. Clip-on fitness trackers are designed to offer health tracking benefits without getting noticed.

These devices are quite similar to fitness bands and have all the features with an extra facility of clipping anywhere. 

Best Clip-On Fitness Trackers
Best Clip-On Fitness Trackers

Whether you are a gym-goer or simply conscious of your health, these lightweight clip-on fitness trackers can keep you updated on your workouts and activity along with various aspects of your health. Let us look at some of the best options for clip-on fitness trackers you can consider in 2020. 

Fitbit Flex 2

Though originally a fitness band, this device can be easily transformed into a clip-on as it comes with a detachable band that can be replaced with a clip holder or any jewellery. It is one of the slimmest trackers available in the market. 

Fitbit Flex 2 comes with five LED lights that indicate when you have reached your goal, when you are not being active for some time or when the battery runs out. You can track your workout progress on the Fitbit app. 

It has the automatic activity detection called SmartTrack feature like any other Fitbit device and can identify what type of activity you are performing. It adjusts the data collected according to the activity detected. It has a waterproof design. 

Misfit Shine 2

A brand owned by Fossil, Misfit makes numerous stylish fitness trackers. Shine 2 comes as a versatile tracker with a wristband and clip-on.

It has a simple design with a circular module with 12 LEDs that display your workout progress. It resembles a piece of jewellery. 

Misfit Shine 2
Misfit Shine 2

Misfit Shine 2 automatically tracks calories, steps, distance and sleep quality. As there is no screen, you should view the data on the app.

It has a unique animation light that notifies you if you have been idle for a while. You also get notifications for calls and messages. 

The fitness tracker is a non-charging style with a battery life of about 6 months. It is water-resistant up to 50 metres so you can easily jump into the pool without any worries. 

Omron Alvita

A powerful clip-on fitness tracker with a pedometer, the Omron HJ325 Alvita has an included strap to allow clipping onto the clothes.

You can easily attach it to the waist belt to give accurate tracking. Its tri-axis technology allows it to keep the readings accurate regardless of the positioning. It has a plastic body in blue colour. 

The tracker has a simple design with three buttons and a rectangular screen. You can easily select the type of tracking you want like calories, steps or distance. If you enter your height and weight, it can measure the stride length for you. 

You get all the data on the device itself and need not install any app on the phone. The device resets at midnight and starts recording the data for the new day and holds seven days of data. You can use the power-saving mode to increase battery life. 

Garmin Vivofit 3

This fitness band doubles as a clip-on tracker when the module is detached from the strap and put into a clip. The tracker comes in a variety of colour options and sizes.

It is a simple device with nothing fancy-looking but does the job it is designed for. It has a small screen with a little button that allows scrolling between different options. 

Garmin Vivofit 3 lets you view info like steps count, date, time, distance travelled and more. You can start an activity or sync it to the phone using the same button.

This tracker can automatically detect what exercise you are doing and records the data accordingly. Not only does it track core activities like walking, running, cycling and cardio but also tracks the quality of sleep. 

You can use the app on your smartphone and sync the tracker to see all the information in detail. What makes the Garmin fitness tracker stand out is its amazing battery life.

It is a non-replaceable type but lasts for years before having to be replaced. So you never need to worry about charging the device. It is also one of the most budget-friendly options available. 

Fitbit One

A small fitness tracker with a width of just 0.8 inches, Fitbit One offers you a highly discreet tracking device. It includes a sleep wristband so that you can prevent falling off when you sleep.

It supports various activities like running, walking and gym workouts. It collects data such as distance travelled, steps, time and others. 

Fitbit One
Fitbit One

The clip-on tracker also keeps a tab on your sleep and can even wake you up with a vibration function.

Like other Fitbit devices, it connects to the app to let you see your goals, progress and enter your sleep quality and foods eaten. It has a built-in Lithium-ion battery that lasts for up to two weeks before having to charge again. 

Nokia Go

A tiny fitness tracker designed to clip on the clothing, Nokia Go makes use of a small, circular E Ink screen to track your activities.

An affordable option for those who need a simple activity tracker, this device is designed to be comfortable. It has a small display that shows you the time and step count. You can use the screen itself as a button to push for more info. 

Nokia Go is lightweight and waterproof and has great battery life. It comes with a strap in attractive colour options to wear it as a watch.

It also includes a case that allows you to wear it discreetly as a clip-on device. You can easily clip it to your key, pocket or clothes. 

Clip-on fitness trackers come in a wide variety with different features and prices. Some of them have screens while others need using the app to view the tracking information. Some of these are waterproof while others are not.

Make sure you know what you want to track with the device before choosing one. A little research will help you pick the right one that fits your budget and provides the features you are looking for.

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Training and Workouts

How Long Does Your Body Need To Rest Between Muscle Training Workouts?

Rest between muscle training workouts is an important aspect of any successful training regimen.




It is easy to believe that a dedicated workout program has no break. However, if you have done some research on strength training and muscle building, you may know that rest between muscle training workouts is an important aspect of any successful training regimen. Giving your body the time to repair and heal itself after intense training is much more important than you may realize. 

If you don’t give your muscles sufficient downtime, it is possible that your progress slows down and you find it difficult to reach your goals.

Rest Between Muscle Training Workouts
Rest Between Muscle Training Workouts

Enough rest between muscle training workouts is necessary for gaining mass. However, the exact time you should rest your body depends on a number of factors. In this post, we discuss everything you need to know about resting during muscle training. 

Why You Need Rest After Workouts?

You might have heard that we actually break and tear muscles, ligaments and bones when we exercise. When you undergo a strength training, the muscles experience micro-tears which are then healed by using protein to become stronger than before.

The muscles that tear send a signal that they are injured and need to be healed. Special cells responsible for regeneration and growth come into action at this time. This is how muscles increase in size and strength due to strength training. 

The period after the workout is called muscle-protein synthesis where muscle growth takes place in the form of recovery. This period varies depending on the intensity of the workout and other factors.

Why You Need Rest After Workouts?

The tougher you work, the longer is the MPS period. It is generally 24-48 hours for most people. Experienced lifters can have a shorter MPS as compared to a novice who can take longer than 48 hours.

Numerous other factors including stress, sleep, protein intake, age, gender and diet also affect MPS. 

Rest is needed between workouts to rebuild the torn tissues well. When the muscles are in the recovery phase, nutrients are transported to heal them and rest ensures that they are healed stronger than they were before the activity.

This means the rest is crucial to muscle growth and strength. It is an important part of the workout process and can affect how effective the workout routine turns out to be. 

How Long Should You Rest Between Muscle Training Workouts?

Strength Training

The exact time you rest your body between strength training workouts will depend on your routine. The recovery time for the muscles varies on the basis of how the workouts are split up.

For most people, a day’s rest after training for 5-6 days in a row works if the workout days are split to cover 1-2 muscle groups in each session.

This is because you are already giving a break to each muscle group all through the week even if you hit the gym regularly. 

This rule works only for those who rotate their muscle groups in the upper and lower body throughout the week.

However, if you are somebody who just divides the training between upper and lower body, it is advisable to do both back to back and then take a day’s rest before repeating the process again. A day’s off will give all your muscle groups enough time to recover. 

Intense Training

For high-intensity interval training and cardio workouts, the time you give to the body to rest between workouts depends on the intensity.

If you are performing full-body, intense HIIT workouts, you should rest a day after a day’s training because you work the major muscle groups in the body. However, this does not apply to other lighter cardio workouts. 

Indulging in light to moderate cardiovascular activity every day during the week is not a problem because this system does not need recovery time like muscles. This means you can opt for cardio workouts on those days when you have off from other training.

As the rest needed between workouts can vary, it is a good idea to give 24-48 hours of rest to the body before training the same muscle group. 

This means if you work on your upper body on Monday, you can train the lower body on Tuesday and then again the upper body on Wednesday. Moreover, low-intensity workouts can interfere with strength training as well.

A cycling session, for example, damages the leg muscles that you involve during a leg workout. So depending on how intense your workout was, you should give recovery time to the body. 

Listen To The Body

The time your body needs to rest between workouts depends on workout routine and the intensity. However, you can feel when you overtrain. You can experience signs and symptoms like muscle soreness, difficulty sleeping, feeling tired and more when you are overdoing. The key is to always listen to your body. 

If your workout calendar says it is time to work on the lower body and you are having difficulty walking and climbing stairs, you should give your body an extra day to heal rather than pushing anyways. If you wait one more day, you may feel stronger and more refreshed and make the most out of your regime.   

Risks of Ignoring Rest Between Workouts

Workout breaks down muscles so that the body rebuilds them. Muscles grow when the protein synthesis is better than the breakdown.

Not allowing enough rest between workouts can lead to more breakdown than MPS which means you actually lose mass. Nobody would want this to happen; so it is necessary to rest properly for an effective workout program. 

Training too frequently without resting can not only lead to muscle loss but also hamper your performance, reducing your gains to a great extent. Overtraining can also affect your overall health and well-being negatively.

Risks of overtraining
Risks of Overtraining

You can experience signs of overtraining like muscle weakness, fatigue, lost appetite, depression, chronic injuries and insomnia. Any of these symptoms, if they last for a few days, indicate that you are not giving enough recovery time to your body between workouts. 

In the end, only you can determine how much rest your body needs between workouts. Focus on how you feel during the exercises. If you are allowing enough recovery time, you should feel fresh and not fatigued.

If you feel any symptoms of overtraining, don’t get the strength or mass as expected or have a bad performance, you should give some more rest to the body. Moreover, pay attention to the diet, sleep and stress levels to stay healthy.

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Training and Workouts

Best Fitness Trackers For Weightlifting

Most fitness trackers offer basic functions to track cardiovascular workouts, here we look at the best fitness trackers for weightlifting.




The fitness tracking technology is growing like never before and today, you can find a plethora of devices to track different types of sports and exercises. However, most fitness trackers offer the basic functions to track cycling, running and swimming, here we report on the best fitness trackers for weightlifting.

A few brands include the function for weight lifting. This can make it a bit difficult for active users who incorporate weight lifting into their fitness and workout routine.

Best Fitness Trackers For Weightlifting

But there are some manufacturers who have introduced devices that track resistance training. They use the latest technologies and features to track weight lifting activities.

In this post, we look at some of the best options for weight lifting fitness trackers that help you record all the aspects you would want to stay on the top of your workout. 

Fitbit Surge

A company that needs no introduction, Fitbit has introduced some really powerful trackers that dominate the industry.

The reason is that some of their devices are feature-packed and able to track whatever you give them, and Fitbit Surge is one of these. It is a smartwatch that has a built-in optical heart rate monitor. This lets you keep track of your heart rate all day.

The watch also tracks your physical activity so you can track how active you have been and how many calories you have burnt whether you are lifting in the gym or going for a walk.

By getting an idea of how active you are, you can plan your training and schedule your workouts. You can sync the watch with your phone or computer to see all the stats. 

The on-board accelerometer of this watch can be used to log reps during weight lifting. It also lets you enter training-related data and notes.

For those who do a lot of weight training, this watch certainly replaces a dedicated weight lifting tracker. The most impressive feature of Fitbit Surge is its GPS tracking that works great for cyclists and runners. 

Garmin Forerunner 935

Garmin has secured a leading place in the world of fitness tracking for some years. They have become popular among athletes for their consistently functional watches.

The Forerunner 935 is the best thing that the manufacturer could offer to weightlifters. This tracker comes loaded with a number of features that make it ideal for weight lifting.

The most impressive thing about this fitness tracker is the lightweight design at just 50grams. This means you can wear it comfortably during intense workouts. Moreover, the device comes equipped with many sport modes so that you can find the right set of features and programs tailored to the activity you are doing. This feature would help users who include multiple workouts in their daily routine.

Garmin Forerunner 935

The fitness tracker connects automatically to the online platform where you can not only track your progress but share it with others. The device monitors your daily routine and performance and tells you if the workout is productive and whether you are undertraining or overtraining.

To help you with weightlifting, the tracker includes an electronic compass, barometer and other functions. 

Beast Athlete

A fitness tracker designed exclusively for weight training, Beast Athlete gives you real-time monitoring of your workout on your smartphone screen.

The number of metrics it can record is pretty impressive. You get speed, tension, time, explosiveness, power, average power, reps, intensity, muscle density and many other metrics with this tracker. 

This device has a magnetic sensor which can be attached to the machine or weight you use for your workout if you don’t like wearing a band.

The tracker keeps a record of your daily training and guides you towards the optimal zones for achieving the goal. All the information is stored in the online portal, a performance-based training diary dedicated to weight lifting. 

Apple Watch Series 5

The greatest offering from Apple, Watch 5 comes with an integrated cellular and GPS system to help you track your workouts better. It is probably the best smartwatch for tracking fitness. The watch has a stylish, durable design ideal for workouts.

It comes with an accurate HR monitor so you can just wear the watch and rely on the data for tracking your workout.

The watch face is easy to read and gives you a clear picture of your exercise, suggesting what areas you should focus on.

It supports tracking the metrics you need for weight lifting. Its unmatched connectivity with other devices allows customization to suit your workout requirements. 

It is designed to be waterproof and features heart sensors, ECG app and compass to offer advanced metrics for different types of activities. It recognizes a variety of workouts including weight lifting and suits athletes of varying levels. 

Atlas Wristband

This model is sure to impress those who want a uniquely designed tracker for their fitness activities. It has a case that is generally not seen in fitness trackers. It is quite comfortable to wear and monitors all the basic metrics including pace, distance, heart rate for activities like walking, running and cycling. 

Atlas Wristband can automatically detect the activity you are doing and show you the appropriate stats for the workout. It displays the number of reps for the exercise, making it easier for you to track it.

As far as weightlifting is concerned, the wearable can record your velocity and muscle focus. You can also use it to customize your workout and view your program in 3D. It is also swim-proof and resists water up to 30 metres. 


Now that we know some of the best fitness trackers for weightlifting, choosing the right one is a matter of personal preference. The first thing you should consider is the comfort of the device. It should not get in the way of your workout activities.

Then you should focus on the features the tracker offers. Make sure the model you choose has everything you want to track during your weight lifting.

Lastly, check that the fitness tracker is built to be strong and durable because weight lifting is a heavy exercise and you certainly want a sturdy companion that can withstand the wear, bumps and drops.

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