Top 5 Benefits of Stations Training

Stations training, often referred to as “circuit training,” is widely touted for being an effective and engaging way to achieve personal fitness. This routine has you moving quickly through a variety of exercise stations to work different muscle groups. By combining cardio and strength exercises, stations training ensures you get a complete, powerful workout every time. If you’re looking to achieve weight loss, strength, and a fit figure, check out these 5 key benefits of stations training.

Strength, Cardio, and Endurance Training

A proper stations training workout is a potent cocktail of exercises geared toward promoting weight loss, strength, and endurance. High intensity interval training encourages your metabolism to burn through some serious calories. Strength training intervals give you all the benefits of building your muscles. Because you only spend a short period at a time performing each movement, you switch between a variety of exercises that keep boredom at bay. Switching between cardio and strength training keeps you energized for a complete workout.

Boost Weight Loss

The high intensity interval training coupled with weight lifting act to boost your metabolism, which is responsible for how you use up stored energy. Just one high intensity workout can have you burning more calories in 20 minutes than stomping on a treadmill for an hour can. The afterburn effect that comes from exerting your maximum energy in short bursts means you continue burning for up to 48 hours after your workout. Stations training at a specialized facility is an effective technique to achieve weight loss.

Skip Leg Day, Embrace the Full Body Workout

A professional facility that provides for stations training has a variety of self-powered machines set up in a progression of groups to keep you moving quickly through your workout. Each machine is designed to work a different group of muscles. Functional movements are the focus of stations training exercises, so you can perform your daily tasks with reduced effort and injury risk.

Never Get Bored!

If you train in a small group with enthusiastic coaches leading the class, you will find it difficult to think about anything other than the workout at hand. Stations training is a customizable workout with nearly infinite ways of mixing up the routine. Seeing your progress also motivates you to keep training hard.

Get Great Results in Minimal Time

Time is valuable. Almost no one has the time to spend hours at the gym every week. The great thing about stations or circuit training is that you can achieve a complete, exhausting workout in as little as 20 minutes because it incorporates high intensity interval training. HIIT pushes you to exert the most amount of energy in a short period of time. By transitioning between stations after doing a few reps at your maximum capacity, you can get through an entire workout in a fraction of the time. Who doesn’t have 20 minutes to spare?

If you are ready to transform your body with a serious workout method, give stations training a chance in our Fort Lauderdale studio! We use a variety of self-powered machines for a sustainable fitness environment that challenges our athletes. Visit www.sweatequityfit.com to get started!


How Technology is Changing Fitness

Although technology and your personal fitness knowledge often progress hand in hand, few have learned how to take advantage of tech advancements until recently. You can work as hard as you can as an athlete, but without a smart, well-informed workout you climb a hill steeper than it should be. Luckily, because technology has become so easy to use, it is rapidly changing how we approach our fitness. One of Sweat Equity’s primary goals is using tech to track your progress and help the environment.

We Know When to Hydrate

When should you grab that bottle of water during a football game? Even with years of experience behind them, many people make the mistake of either drinking too much water or not enough in the middle of an exercise. Improper hydration can lead to cramping, lightheadedness, and possibly fatal situations. Thanks to smart cups – specialized containers that can track someone’s water intake – athletes can inform themselves of the best times to drink through the day.

We Get Motivated

It can be difficult to figure out if a workout plan is going well when the results are not immediately visible. After the initial burst of muscle or energy most people get after starting a fitness routine, they find it difficult to keep going when the gains stop coming as quickly. Phone apps and other tech that helps us track data can provide an objective look at how our workouts are going, adding some fun games for those of us who want to stay motivated.

We Exercise Smarter

The same data that keeps us motivated also keeps us on track for our fitness goals. Wearable tech is becoming more common, and many smartwatches tend to come with preinstalled heart sensors which can provide more in-depth information. Sweat Equity’s fitness apps are specially made to fit within our workout routines, tracking the progress of athletes using our services so trainers can provide more personalized feedback.


While technology is making fitness more fun and trackable than ever before, you still need to put in the work! Sweat Equity’s fitness classes can help provide training routines for you to achieve your goals. Try a free week to see what a combo of our personalized training, apps, and group setting can do for you!

Tips for Setting Fitness Goals

You may be reading this in January, at the start of the New Year and ready to begin your fitness resolutions. You might also be reading this post in the middle of November, thinking about what plan you need to set up your fitness goals. The New Year doesn’t have to be the only time you can start working out, especially in South Florida! Many aspiring athletes set up grand goals after the holidays only to fall off after two weeks. We see many people fall into the same traps. While there are many fitness blogs with similar tips, we have our own advice that will help you stick with your workout.

The S.M.A.R.T. Method

Regardless of what you are aiming for, the SMART method provides the basic groundwork for setting up your fitness goals. The SMART acronym stands for:

  • Specific: Your goal should get to the point without vague terms. Something like “I want to lose weight” can overwhelm you when you try to figure out what workouts fit in with just losing weight.
  • Measurable: Numbers always help with keeping your goals specific. Do you want to lose 20 pounds in half a year? Do you want to gain 10 pounds in a month and a half?
  • Achievable: Be careful with what numbers you end up choosing, and be realistic. Something like “I want to lift 50 pounds by February” when you can barely lift 20 by New Years can only lead to injury.
  • Relevant: If you are working out because someone else told you to do so, you’ll be hard pressed to find any motivation to get out of bed. Recognize why you are working out in the first place, and what benefit it is to you as a person, not to a family member or a friend.
  • Time-Bound: It’s easy to procrastinate and push away a workout when you don’t have a deadline. Setting a time frame up for yourself means forcing some amount of discipline on maintaining your routine.

That’s the SMART method for fitness, and chances are you’ve seen a version of it somewhere else. What can you do beyond SMART?

Find a Friend or a Group

When you are exercising by yourself, it can be easy to talk your way out of a workout. Even fierce bodybuilders and aerobic gymnasts get lazy. Having a friend or group who exercises with you provides a useful perspective that can keep you accountable for your progress.

Start Slow

All of us, at one point or another, have gone to the gym to work our muscles down to the bone, and then stayed home for another week because of a sore and injured body. If you want to build your cardio but never ran before, start with alternating walks and light jogs. If you want to start weight training but are still getting used to form, begin with lighter weights so you can perfect your positioning first.

Small Goals Keep You Motivated

Small goals as a beginner athlete can work more towards motivating you to keep pushing yourself. Many people make the mistake of setting grand, big plans that won’t finish until the end of the year, and that length makes it easy to push away the workout. When you see yourself making progress with your smaller, short-term goals, you may find it more simple to build up to bigger plans.

Building a fitness plan for your goals may seem like a daunting process, but understanding how to work within your strengths can provide the perspective you need. At Sweat Equity Fitness, our fitness trainers have years of experience helping their clients and make use of advanced tech to track your progress. With these aspects combined, we can advise you on what you can do to improve your plan. Check us out with a free week of workout sessions!