Examples of circuit exercises are sit-ups, press-ups, squats, lunges and step-ups. Sports skills can also be included such as dribbling, shooting and passing for basketball players. Circuit training can be used for almost any sport providing it is planned for the type of fitness required.

Circuit training will usually involve around 6-12 exercises and should be structured in a way that makes you capable to keep performing the exercises in a good technique and very short rest periods.  

Circuit training targets to strength building and muscular endurance. Circuit training may be shorter and faster compared to other types of training, but it is not as easy as it seems. It requires good stamina and might not be most significant type of workout for beginners or people with low fitness levels because exhaustion from circuit training may make your form suffer from an injury or increase the risks of an injury. 

Circuit training is very time efficient which is why it is such a popular method of training. It is an excellent way to improve cardiovascular fitness and muscular strength endurance. 

Circuit training will elevate your heart rate and keep it high through the entire circuit due to the short rest periods, large muscles being worked together and combination of upper, lower and whole-body exercises. 

It is not good for beginers. Circuit training may be shorter and faster but it is not easy. It requires stamina and may not be suitable for beginners or people with low fitness levels. Also, exhaustion from the rapid workout can make your form suffer and increases the risks of an injury. Hence, it is preferable to build your stamina before trying out circuit training and do it under the supervision of qualified coach. 

Little muscle gain If your aim is to build muscle or gain weight quickly, then circuit training is not the right choice. You can surely get toned and burn fat with circuit training but you will not be able to gain serious muscles with this approach. 

As earlier mentioned, everyone can have different opinions about circuit training according to their lifestyle, goals, fitness and stamina. Most people will enjoy the results if they are doing circuit training under a qualified instructor. 

 

Field hockey players would benefit from circuit training because field hockey requires strength and endurance in multiple muscle groups in your upper and lower body. If you play field hockey, you're expected to run, hit, swing and change directions quickly. This is not the type of muscular endurance necessary for running, in which your muscles must perform the same movement over and over again; rather, you need to be able to run, hit and swing for the length of a scrimmage or a 15-minute quarter. 

 

Sports that can benefit HIIT can be basketball, soccer, hockey, tennis, rugby and so on, interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance without the associated detrimental effects on anaerobic power.

Hi Ariel, HIIT and CV training has many benefits and most athletes would include it to form part of their training programme.