Circuit training

Who it’s for: Beginners and regular exercisers who want strength and conditioning in one efficient session, at home or in the gym.

Circuit training strings exercises together back to back with short rests, then repeats the whole sequence for several rounds. Moving between exercises that use different muscles lets you keep working while each area recovers, so a single circuit trains strength and conditioning together.

Circuits scale easily. When you are starting out, do fewer rounds, take longer rests, or pick the easier version of an exercise; as you get fitter, add a round, shorten the rests or use heavier weights. The structure stays the same, so you can see your progress session to session.

Each circuit below lists its exercises with the work and rest times or reps, the number of rounds, and a warm-up and cool-down. Every exercise links to its page in the Soloffort exercise library, with the muscles it works and alternatives if you need to swap one.