Typical activities include:[3] Upper-body Core & trunk Lower-body Total-body Studies at Baylor University and The Cooper Institute show that circuit training is the most time-efficient way to enhance cardiovascular fitness and muscle endurance.
Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.
[4] A summary of one study noted the following:[2] Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises, this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness.
One advantage is that reduced station times will encourage participants to lift heavier weights, allowing them to achieve overload with a smaller number of repetitions, typically in the range of 25 to 50 depending on their training goals.
By focusing on heavier lifts, participants can target specific muscle groups more effectively, optimizing overall performance and progress.