Circuit training is a workout where you move through a series of exercises — "stations" — one after another with little or no rest, then repeat. Done right, it trains strength and cardio at the same time, which is why it's one of the most time-efficient ways to exercise.
I built CircuitFit around that idea in 2004. Here's how circuit training works, why it's effective, and what makes our version different.
How circuit training works
A typical circuit:
- 6 to 15 stations covering the whole body — legs, push, pull, core, cardio
- A fixed work interval at each station (usually 20–60 seconds)
- A quick transition to the next station
- Repeat the circuit for a set time
Because you keep moving, your heart rate stays elevated, so the strength stations also deliver cardiovascular work.
Benefits of circuit training
| Benefit | Why it happens |
|---|---|
| Saves time | Strength and cardio in one session instead of two |
| Builds muscular endurance and strength | Resistance at most stations, with progressive loads |
| Improves conditioning | Minimal rest keeps your heart rate up |
| Easy to scale | Each station can be adjusted to any level |
| Less boredom | Constant change of exercise and muscle group |
| Easier to stay consistent | Short, structured sessions are easier to repeat |
Circuit training vs. a traditional gym workout
In a typical gym session, people spend a surprising amount of time resting, waiting for equipment, or deciding what to do next. A circuit removes all three: the order is set, the timing is set, and the equipment is laid out for you.
That's the difference between being in the gym for an hour and training for an hour.
The CircuitFit method: red light, green light
Most circuits rely on a coach yelling "switch!" or you watching a clock. We use red and green lights on the ceiling:
- Green — go. Work at that station.
- Red — switch. Move to the next station.
Work intervals rotate through 20, 30 and 50 seconds week to week, so your body keeps adapting instead of settling into a routine. You never have to count reps or check a timer — you just work when it's green.
A session looks like this:
- Short warm-up
- Timed total body circuit — core, cardio, functional and weight stations, cued by the lights
- Cooldown
Thirty minutes, done.
Is circuit training good for beginners?
Yes — as long as it's scaled. The mistake many group circuit classes make is putting everyone on the same weight and pace. At CircuitFit every member starts with a 1-on-1 assessment and setup, and the circuit is matched to their level. Athletes and grandparents use the same method with completely different loads.
How often should you do circuit training?
Two to four sessions a week works for most people. Start with two, build to three or four as your recovery improves.
Try it in Midtown Toronto
Looking for a studio? See circuit training in Toronto at CircuitFit. Reading about it only goes so far — the lights make sense the moment you do it. See the full method, read why 30 minutes is enough, or book a free intro at 542 Mount Pleasant Road.