Caroline Dohack photos

Chris Smith spends one minute at each station during his Wednesday workout at Key Largo.

If you think you don’t have time to make it to the gym, you couldn’t be more wrong.

Smith starts with three minutes of cardio activity to get his heart rate up.

Circuit training is a popular workout for the time-deprived and the bored. A person works through a series, or circuit, of cardiovascular and strength-training stations, spending no more than two minutes at each station.

Because there’s minimal rest between stations, you can get a good workout in 30 minutes. Because you’re moving quickly through each station, there’s no time to think about other things you could be doing.

"It’s efficient, and for a certain clientele, it sometimes works better" than other training methods, said Robert Rolley, personal trainer and general manager at Key Largo Fitness and Tanning. Because circuit training burns calories while building lean muscle, it’s a great weight-loss tool, he said.

Chris Smith, 33, knows this firsthand. Last year, he participated in a program called "The Biggest Loser: Mid-Missouri," which included 13 weeks of circuit training. At the end of the program, Smith, who had a starting weight of 296, had lost 50 pounds, 12 percent of his body fat and a total of 25 inches off his body.

The results encouraged Smith to continue working out even after his program ended. He is determined to get down to 190 pounds, so he runs, circuit trains and attends spinning classes.

Many gyms offer circuit classes, and personal trainers can help develop a personalized plan. Or you can work on your own: Circuit-training books and podcasts are available.

Part of the reason circuit training is successful is that it prevents burnout. The circuit changes constantly, so there’s less chance of getting in a rut.

"It helps because if you get used to the same pattern your body knows what to expect," said Smith.

Keeping the body guessing can also aid in injury prevention. "If you’re just lifting and lifting and lifting and don’t let your body have a rest, you can hurt your muscles. We don’t give your muscles a chance to be overworked," said Whitney Johnson McKinney, a personal trainer at Curves.

Curves, a fitness center for women, operates entirely on the circuit-training method. McKinney says this program is convenient because gym members are not under pressure to make a certain class time. Rather, they simply show up, find an empty station and hop on the circuit. A recording reminds members when it’s time to change stations and check their heart rates. McKinney said she sees women of all ages and fitness levels losing weight and toning up on the program.

Although circuit training is accessible to anyone trying to get fit, it is also a means of cross-training for competitive athletes. Strength training shortens and compounds muscles, which can limit an athlete’s flexibility. But alternating exercises allow athletes to stay strong and flexible, Rolley said.

"It’s a form of conditioning, so it’s always done with lighter weights and multiple stations," Rolley said. "It’s challenging, but not to the point of exhaustion."

The point of circuit training is not to be exhausted, but Smith said there’s no slacking off. As his fitness needs change, his trainers intensify his workouts. "It keeps things new and different and challenging," he said. "If you want to do it, you’ll get things done."

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