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At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
- American Heart Association: Recommendations for Physical Activity in Adults
- The Journal of Sports Medicine and Physical Fitness: Acute Physiological Responses To Different Circuit Training Protocols.
- The Journal of Sports Medicine and Physical Fitness: Acute Physiological Responses To Different Circuit Training Protocols.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Circuit Training Programs for the Overweight

Circuit training is like hitting two birds with one stone. A typical circuit includes performing strength-training workouts at a high pace for aerobic fitness benefits. Circuit training is the most effective way to build muscles and improve cardio fitness, which makes it ideal for those who are overweight. Completing a circuit is no easy feat, as there is little or no rest between workouts, which means some level of fitness is required.
Preparing for Circuit Training
Jumping right into a circuit training workout is not ideal for those who live a sedentary lifestyle. It is unlikely that you will be able to complete a circuit without getting your body in better shape. Condition your body with the American Heart Association’s recommendation of 30 minutes of moderately intense exercise daily. This can include brisk walking, cycling or walking up a flight of stairs. Stimulate muscle growth with one or two strength-training sessions a week that include compound exercise such as the bench press, squats, deadlifts and pull-ups.
A More Effective Circuit
Some circuit training programs are better for building muscles while others are more effective for losing weight. A study published in 2007 in “The Journal of Sports Medicine and Physical Fitness” investigated the physiological responses to two different circuit training programs. The researchers found that circuit training that combines treadmill runs and weight training burns more calories than circuit training with weights alone.
An Intense Circuit
Begin a circuit workout with 10 repetitions of squats, deadlifts and the leg press without resting between sets. Run or cycle for two to three minutes at a fast pace then cool down for an additional one minute. Perform 10 repetitions of pull-ups, pushups and bicep curls in sequence without resting and perform another two to three minutes of fast pace cardio. Continue this circuit for about 20 to 25 minutes. You can mix up the exercises, as long as you engage all your major muscle groups. Aim to perform a circuit training session twice a week, while maintaining the American Heart Association’s recommendation.
You Are What You Eat
A high-calorie diet may counter-act all the effort you put in the gym, if your eating habits stop you from creating a calorie deficit. To ensure you burn more calories than you eat, purge all processed foods and stick to a diet of whole foods. Incorporate a variety of vegetables and fruit to each meal and get your protein from seafood or lean meat. Eat 100 calories worth of nuts, seeds or oats between meals for nutrients and protein.
Explore In Depth
References
- American Heart Association: Recommendations for Physical Activity in Adults
- The Journal of Sports Medicine and Physical Fitness: Acute Physiological Responses To Different Circuit Training Protocols.
- Wilke J, Kaiser S, Niederer D, et al. Effects of high-intensity functional circuit training on motor function and sport motivation in healthy, inactive adults. Scand J Med Sci Sports. 2019;29(1):144-153. doi:10.1111/sms.13313
- Feito Y, Heinrich KM, Butcher SJ, Poston WSC. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports (Basel). 2018;6(3):76. doi:10.3390/sports6030076
- Cardozo DC, DE Salles BF, Mannarino P, et al. The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women. Int J Exerc Sci. 2019;12(4):657-665.
- Mayorga-Vega D, Viciana J, Cocca A. Effects of a Circuit Training Program on Muscular and Cardiovascular Endurance and their Maintenance in Schoolchildren. J Hum Kinet. 2013;37(1):153-160. doi:10.2478/hukin-2013-0036
- McGlory C, Devries MC, Phillips SM. Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling. J Appl Physiol (1985). 2017;122(3):541-548. doi:10.1152/japplphysiol.00613.2016
- Shaw BS, Shaw I. Compatibility of concurrent aerobic and resistance training on maximal aerobic capacity in sedentary males. Cardiovasc J Afr. 2009;20(2):104-106.
- Chiara M, Chamari K, Chaouachi M, Chaouachi A, Koubaa D, Feki Y, Millet GP, Amri M. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine. 2005 Aug; 39 (8):555-60.
- Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics.
- Gettman LR, Pollock ML. Circuit weight training: a critical review of its physiological benefits. The Physician and Sports Medicine. 1981 9:44-60.
- Glowacki SP, Martin SE, Maurer A, Baek W, Green JS, Crouse SF. Effects of resistance, endurance, and concurrent exercise on training outcomes in men. Medicine and Science in Sports and Exercise. 2004 Dec; 36 (12):2119-27.
Writer Bio
Frank Yemi has been a professional writer since 2007, and has contributed to several health and fitness magazines. He has worked as a medical fact checker and sports nutritionist in the United Kingdom. Yemi holds a Bachelor of Science in medical physiology, as well as a Master of Science in applied sports nutrition.