Circuit training is an efficient way to target the entire body in a limited period of time. It’s designed to keep the heart pumping and combines 5-15 muscular strength and cardiovascular exercises in one session with minimal rest. It can include a mixture of bodyweight, resistance band, kettlebell, or dumbbell moves. With the use of one of Mirafit’s Studio HIIT Bench packages, your circuit training space can become a tidy cardio haven, letting you focus on a seamless flow of movement.

HIIT Circuit

A simple, high-intensity 30-minute full body workout ideal for when you’re short on time. Every 90 seconds complete 12-15 reps for each exercise and rest for the remaining seconds before moving on. This should allow you 30 seconds rest each exercise. Complete three rounds to last the 30 minutes.

• Incline chest press using the studio pump bar with weights.

• Goblet squat using the kettlebell.

• Bent over row using the resistance bands.

• Alternating curtsey lunges using dumbbells.

• Bicep curl into overhead press using dumbbells.

• Romanian deadlift using dumbbells.

• Ab crunch using the flat bench.

• Rest for only 60 seconds then repeat.

Full Body Circuit

This workout is a 30-minute full body, fat burning, strength, and cardio-infused circuit. Ideal for when you want to give that little bit more and keep that heart rate up! Every 30 seconds complete an exercise and then move on. Every 3 exercises you will get a full 30 second rest. Complete 3-4 rounds.

• Push press using dumbbells.

• Full or incline press ups using the bench.

• Full or incline shoulder taps using the bench.

• Rest.

• Bent over row using dumbbells (right side).

• Bent over row using dumbbells (left side).

• Burpees.

• Rest.

• Alternating curtsey lunges using the dumbbells.

• Goblet squat using the Adjustable Kettlebell.

• Swings with the kettlebell.

• Rest.

• Plank.

• Resistance band wood chop (low to high) (right side).

• Resistance band wood chop (low to high) (left side)

• Rest.

45-Minute Circuit

This workout is a 45-minute full body strength, hypertrophy and studio class inspired workout designed to leave your muscles burning! It includes 3 mini circuits and is designed so each circuit must be repeated 3 times before moving onto the next. 

Part A

• Incline chest press with the studio pump bar - 8 reps.

• Incline bicep curls with the dumbbells - 10 reps.

• Skull crushers with the dumbbells - 12-14 reps.

• 45-60 seconds rest.

Part B

• Kettlebell Bulgarian split squat (left side) - 8-10 reps.

• Kettlebell Bulgarian split squat (right side) - 8-10 reps.

• Romanian or sumo deadlift using the dumbbells - 10-12 reps.

• 45-60 seconds rest.

Part C

• Seated shoulder press with dumbbells - 8-10 reps.

• Bent over row using the resistance band - 10-12 reps.

• Lateral raises using the dumbbells or studio weight plates - 12-14 reps.

• 45-60 seconds rest.

Circuit training is an excellent way to improve your muscular strength and cardiovascular health outcomes. Every workout can be easily adjusted to meet your training needs by increasing rest time or increasing the weights in each exercise, and you can grab all the equipment needed as one Complete Gym Package Here! 

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Tags: Equipment > Bars & Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Equipment > Kettlebells ; Exercise Type > Conditioning ; Exercise Type > Strength ; Misc. > Workout