What is cardio circuit training?

This mixes high intensity with low intensity in circuits of around 30 minutes, says Margie. “Your heart rate in the high intensity phase should be around 75% of your max, and in the lower intensity sections should be around 45%.”

These tend to use both strengthening exercises as well as cardio-focused training to get its full effect. “Circuit training has a lot of variety and can include resistance using kettlebells, battle ropes, bodyweight and even a barbell, in partnership with rowers, and treadmills. You have the options to use different time ratios such as 60 seconds of work followed by a 90-second rest or 30 seconds of work followed by a 60-second rest,” Margie adds.

What are the benefits of circuit training?

“In this type of training, you increase oxygen intake to improve your VO2 max – a key indicator of fitness. But you also activate muscle fibres and build some strength,” says Margie. These workouts are great if you want to build muscle, speed and mobility as they work across a variety of training disciplines.

Cardio workouts: 3 fundamental training styles that improve fitness