Circuit Class - A Whole Body, Time-Efficient Approach for Busy Women Like You!
- Tonia Trainer
- May 4
- 5 min read
Updated: May 5
The Daily Juggle
Let's be honest, juggling work, family, social lives, and everything in between can leave us feeling like we're constantly spinning plates. Finding time for a proper workout can often feel like another plate threatening to crash. Time is precious and there is always so much to do. Sound familiar? I get it! As a busy mum-of-5, with multiple work contracts, it seems that there is always something that I need to do and not enough hours in the day for much else.
What if I told you there's a brilliant way to squeeze in a full-body workout that's effective, engaging, and won't eat up hours of your precious time? Interested?
Enter circuit training –
Me at Studio 27 ready to begin a Circuit Class
So, What Exactly Is Circuit Training?
Imagine a series of different exercises, known as "stations," arranged in a circuit. At each station, you perform a specific exercise for a set amount of time or a certain number of repetitions,before moving on to the next station. Once you've completed all the stations, that's one "circuit."
You typically rest between circuits and repeat the circuit a few times, depending on the class and your fitness level.
Think of it like a fitness speed-dating event for your muscles! You get to work different muscle groups in quick succession, keeping your full body challenged.
My Own Journey
Before I tell my story, I want to emphasise, you don’t need to be training for a race or event - participating regularly attending a circuit class will bring many benefits, supporting you to improve your health, wellbeing, strength, mobility, flexibility and conditioning!
As you may know, I retrained as a personal trainer prompted by the loss of a loved one, and wanting to improve my own health. Historically, I had found fitness classes to be boring and difficult and had no desire to run anywhere (other than for the bus!).
Nonetheless, I set myself the somewhat audacious goal of getting fit enough to complete a mud run, within 3 months.
I began running and joined a local gym (local to where we lived at the time in the south west).
The instructor, Holly, was amazing and she programmed a really interesting schedule for me, with a particular focus on building strength to overcome the obstacles in the run (such as scaling 7-foot fences and running up giant slopes as well as navigating water obstacles).
It was music to my ears when she advised me that being able to run 5km was enough, even to complete a 10km obstacle course mud run because the length of time running between obstacles would break up the run, so my focus should be on strength and muscular endurance.
I trained in the gym once or twice a week and I attended the circuit training class once or twice a week. It was a brilliant class and really helped to ignite my passion for fitness.
Within 6 months I had completed the Tough Mudder and entered another run – the Kernow Killer – this time 16km of challenging mud obstacles, through swamps and water on an equestrian track in Cornwall, heading into winter!
I would never have dared to dream that a few years later I would be working as a personal trainer and would have my own circuit class! But lo and behold that was my destiny...
I am delighted to be leading a circuit class for women at the brilliant Studio 27 in Boldmere.
The first class is Monday 19th May at 6.30 pm, an ideal time to pop in for a quick end of day workout. You could even swing by after work!
Tough Mudder
Why is Circuit Training a Winner for Busy Women?
Time-Efficient & Powerful: This is the big one! The Circuit class is designed to be efficient. Warm up, Circuits and Cool Down all done in a super-efficient 45 minutes!
Full Body Blitz: The Circuit class incorporates a variety of exercises targeting different muscle groups – legs, arms, core, back. This means you're getting a comprehensive workout without having to spend hours doing isolated exercises.
Keeps Things Interesting: Let's face it, the treadmill can get a bit monotonous. Studies have shown that our perception of time SLOWS DOWN during exercise. https://www.sciencealert.com/scientists-confirm-exercise-slows-down-the-perception-of-time
So, if you feel that time slows down when you exercise, science has confirmed it’s not just you! And whilst we do not have research to understand the impact of the type of exercise on time distortion, it can simply feel more interesting to change things up frequently.
Varying the pace and speed and type of exercise is a technique employed to maintain interest in exercise for people who find physical activity boring. I personally find long slow distance training very tedious, and I need to keep things interesting. Circuit classes constantly change exercises, keeping your mind engaged and preventing boredom. You're always moving onto something new! I make sure to change up the exercises included in the circuit AND we have the popular RANDOM dice station so FATE can choose your final exercise!
Adaptable to All Fitness Levels: Whether you're a fitness newbie or a seasoned gym-goer, circuit training can be adapted to your individual needs. My classes offer modifications and progressions for each exercise, ensuring everyone gets a challenging yet achievable workout. The classes are inclusive, and cater for people of all ages and abilities. So, whether you have never done a circuit class before or have done several, there is something here that will benefit you!
Boosts Cardio and Strength: The short bursts of exercise with minimal rest keep your heart rate elevated, improving your cardiovascular fitness. Simultaneously, the resistance exercises build strength and tone your muscles. It's a fantastic two-for-one!
Community and Motivation: Attending a circuit class provides a sense of community and can be incredibly motivating. Working out alongside other women, guided by an instructor, can push you further than you might push yourself alone.
Evidence-Based Benefits: Studies have consistently shown the effectiveness of circuit training for improving cardiovascular fitness, muscular endurance, and body composition. For example, research published in the Journal of Strength and Conditioning Research has highlighted the positive impact of circuit training on various fitness markers. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis - PMC
While specific UK-based large-scale studies on women and circuit training might vary, the general principles of exercise science apply, and the NHS encourages a mix of cardio and strength training for overall health and well-being.
Make sure to book your place in the class asap because we have a limit of 10 places in each class.
Mondays 6:30 pm at Studio 27 Boldmere starting Monday 19th May 116A Boldmere Rd, Boldmere, Birmingham, Sutton Coldfield B73 5UB, UK There is a free car park at the rear of the building so no stress about parking.+ 44 770 917 6617
Tonia Dunn is an exercise referral and personal trainer CIMSPA member, an Associate Member of the Faculty of Public Health, a health coach based in Birmingham, UK. She is trauma-informed, a specialist in women's fitness and in addition to a weekly circuit class at Studio 27, offers home-based and outdoor personal training and health coaching sessions either 1:1 or small group, tailored to meet your needs. Sessions are in person within 5miles of B73 or online. If you are keen to get off the rollercoaster and improve your health and fitness, why not book a free trial session with Tonia using the link below?
Or if you have any questions please feel free to text, WhatsApp 07729906121 or email trainertonia@gmail.com
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