How to Train Your Brain Using Circuit Workouts

Most people think of circuit training as a way to push the body – raising the heart rate, building endurance, feeling muscles burn. But there’s another layer hiding in plain sight: when you study a circuit, set the poster aside, and try to complete it without looking until the break, you’re not just working out – you’re training your brain.

Exercise alone already benefits the brain. A single session increases the release of brain-derived neurotrophic factor (BDNF), sometimes called “fertilizer for neurons,” which helps the brain form new connections.^[1] Over time, regular training has even been linked with growth in the hippocampus, the part of the brain most involved in memory.^[2] Now, when you add the challenge of memorizing the order of moves and the rep counts, you turn your workout into a cognitive exercise. You’re not only moving – you’re learning, recalling, and sequencing, much like you would when memorizing dance steps.

This simple shift makes a huge difference. Research on dance shows that when physical activity includes memorizing and recalling patterns, the brain adapts more strongly than with repetitive exercise alone. It’s the learning element – the mental effort to hold the sequence in your head – that strengthens memory. By challenging yourself not to peek, you’re forcing your brain to work harder, and every new circuit is a new puzzle to solve. Unlike a dance routine you might repeat for weeks, here the learning never gets old – each session brings novelty.^[3]

Novelty is key, because the brain thrives on it. Whenever you do something new, dopamine systems light up, boosting both motivation and memory.^[4] Studies on motor learning show that varied practice often leads to better long-term retention than simply repeating the same pattern.^[5] That means each time you pick a different circuit, you’re giving your brain another reason to adapt. Variety keeps your body engaged and your mind sharp.

And timing works in your favor too. Research suggests that exercise close to learning – either before or after – helps memories stick. With memorize-and-move circuits, the learning and the workout happen together, then get reinforced during your rest as you check what you remembered. It’s one of the simplest ways to train both body and brain at the same time.^[6]

Step by Step Guide

1. Pick a circuit. Choose one that matches your fitness level and study it for 30–60 seconds.
2. Break it into chunks. Group moves in your mind (“legs → push → core”) so it’s easier to recall.
3. Rehearse once. Say the flow in your head or visualize the first few reps.
4. Do the round without looking. Focus on both form and memory.
5. Check during rest. See if you got the order and reps right. Adjust if needed.
6. Repeat. By the third round, aim to complete the flow with no glances.
7. Switch circuits next time. New moves = new memory challenge = stronger neuroplasticity.

Why it’s worth it

Training your brain this way goes beyond sharper memory in the moment. Neuroplasticity – the brain’s ability to change and adapt – underpins everything from how quickly we learn new skills to how resilient we are as we age. When you strengthen it through combined physical and cognitive challenges, you’re building long-term benefits:

Better memory and focus. Learning and recalling circuits strengthens working memory and trains your attention span.^[1][2]

Faster learning. A brain that practices adapting to novelty becomes more efficient at picking up new skills in everyday life.^[4][5]

Greater resilience. Neuroplasticity is linked to protection against cognitive decline and age-related memory loss.^[2]

Sharper coordination. Sequencing movements and reps improves motor learning, which carries over into balance and agility.^[3][6]

Mood and motivation. Exercise-driven dopamine and novelty-driven reward signals combine to lift mood and keep you coming back.^[4]

Bottom line

Memorizing circuits turns a regular workout into a brain workout. You’re not just building strength and endurance – you’re actively rewiring your brain to stay sharp, adaptable, and resilient. Every time you finish a DAREBEE circuit without glancing at the poster, you’ve done more than complete a workout. You’ve practiced learning, challenged your memory, and boosted your neuroplasticity. It’s one of the simplest and most effective ways to train both body and mind at the same time.