rob: I'm not that concerned with the rest issue, but good stuff thanks for the reply
stuward: you're referring to my post and not rob's correct?
Yes. Rob had some good points bout the complexes but I was talking about your circuit course. Your program is often prescribed as a strength program but it's really limited in that regard. It's good to initiate absolute beginners and it will help in maintenance. It won't help you get stronger or bigger, if that's important to you. Rest is important for cardio, as it's the recovery that needs to be trained. 30 seconds between exercises allows you to work harder in the work phase and then you have to adapt in reciovering between exercises. If you just go from one to the other, you don't get the intensity or the opportunity to recover. With complexes. you don't rest within a set but you do more sets and the recovery takes place between sets. The movement between exercises, give the local muscles a chance to recovery but your heart and lungs continue to get exercises. It's a little different from what you're doing and the results will be similar but it's different enough that it can help you break through plateaus.