Circular training for all muscle groups: the best programs for home

This circuit training guide will help you create the perfect workout without any hassle. Choose any of the fifteen circuit training sessions presented and improve your results in a short time.

Basic moments

Warm-up before basic movements

Bodyweight circuit training for beginners

Advanced bodyweight circuit training

Outdoor circuit training on a training ground or playground

Circuit training with kettlebells

Circuit training in the gym

Circuit training at the hotel. For travelers and business travelers

Batman circuit training

Circuit training “300 Spartans”

Wolverine circuit training

Complete list of exercises for circuit training

Stretching at the last stage

What are the benefits of circuit training?

Such exercises are called circular because you perform a strict sequence of exercises. And then you repeat it over and over again. A certain number of times or a certain period of time.

This is what is called circuit training.

Typically, you work every muscle group in your body in one cycle. One exercise, for example, targets the lower body. And another exercise for the upper body.

The variety of circuit training is very large. But you can find common features in all:

• Several different exercises . Typically, circuit training sets consist of a minimum of 5 exercises and a maximum of 10 exercises.
• Almost no rest when moving from cycle to cycle . And from exercise to exercise. The goal of circuit training is to keep your heart rate elevated.
• We walked around and repeated . Typically, you will go through several cycles. Three repetitions is common.

In addition, if you know what calisthenics is and training programs for beginners, then it will be easier for you to learn a new order of doing exercises.

Circuit training for fat burning

The main goal of circuit training is to burn fat and create beautiful muscle definition. Therefore, we make sure to include working on “problem” areas in the training program. For girls, these are most often the legs, buttocks, stomach, sides, and arms. In general, you need to work with all parts of the body.

To start the weight loss process, 1 general workout 3 times a week is enough. It is best to work out all major muscle groups in one session. If it’s difficult to complete such an array in a workout, you can divide the program into two parts.

4 rules of circuit training for weight loss

If we are talking about fat burning training, it is important to follow the following rules:

1. You need to use the maximum number of muscle groups . The more muscles worked during a workout, the better the fat-burning effect of the session;
2. The training is carried out at an intense pace . The faster the pace of exercise, the better the body will be at switching from aerobic to anaerobic work. As a result, fat will be burned more efficiently not only during the workout, but also after its completion.
3. Short rest . The duration of rest between exercises is no more than 15-20 seconds. This time is used to move from one machine to another or change position.
4. Working with light weights or your own body weight . Due to the high tempo, heavy weight will not allow you to perform the exercise efficiently. And it can even cause injury.

Girls who want to lose weight need to understand that proper nutrition is the main condition for effective fat burning. Even if you give 100% in the gym, but don’t watch your diet, you won’t lose weight.

Does this make sense?

If muscles are growing and fat is being burned, then the circuit training strategy is working. And this has been confirmed by millions of examples.

The idea here is to work different parts of your body with different exercises, and then while those parts are recovering, you work on your other movements! It helps promote cardiovascular health as well as improve muscle endurance and strength.

Plus, you'll burn calories!

Research confirms that circuit training for strength works great for weight loss and overall health.

More importantly, for those who don't have much time to exercise, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you're trying to lose weight, you should do circuit training.

Benefits of Circuit Training for Fat Burning

Circular training for all muscle groups at home using basic exercises gives good results:

• more calories are spent, that is, fat is burned;
• endurance improves;
• muscles become stronger.

This type of training is useful because:

• metabolism accelerates;
• Excess fat is burned, but muscle mass remains.

Therefore, circuit training at home for girls is a great way to improve your figure in a short period of time without the use of special sports equipment.

Why should I do circuit training?

As we know, all exercises can be divided into strength and aerobic (or cardio).

What's the difference?

• Power training . They are called anaerobic exercise, which is a short burst of energy for movement. Think about push-ups or pull-ups, for example. These exercises help build and tone muscles.
• Aerobic exercise . “Aerobic” means “requires oxygen.” Your heart rate increases to get oxygen where your body needs it. The word “cardio” has a similar meaning. Examples of such exercises: running, cycling or jumping and others.

The essence of training cycles is to actually perform both categories of movements per circuit. Presses and lunges fall into strength training. And jumping for cardio.

And since you hardly stop between laps, you'll need more oxygen. And that means even more cardio.

With circuit training, you build muscle and burn fat while building endurance.

As Michael Scott would say, “This is a win. A win-win.”

Circuit training is a win-win.

There is some debate about which exercise is better for weight loss: aerobic or anaerobic.

What are the benefits of circuit training?

Save time

By taking a short rest, you can do more in less time. For example, if your workout consists of 5 strength exercises of 3 sets each, you will spend about 43 minutes on it and 28 of them will be resting between sets. By reducing your rest to 30 seconds in circuit training, you will complete all the exercises in 22 minutes.

Pumps the respiratory tract and heart

With little or no rest, circuit training will simultaneously improve Acute Effects of Three Different Circuit Weight Training Protocols on Blood Lactate, Heart Rate, and Rating of Perceived Exertion in Recreationally Active Women muscle strength, and VO2max Whole-Body Aerobic Resistance Training Circuit Improves Aerobic Fitness and Muscle Strength in Sedentary Young Females - maximum oxygen consumption, a reliable indicator of aerobic power.

Helps you lose weight

A high heart rate throughout the workout helps Effects of high-intensity circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men quickly reduce fat and increase muscle mass.

Where is the truth?

If you are limited on time and can only choose one, I would choose strength training: when you train with weights, you break down your muscles. And your body must work very hard over the next 24-48 hours to rebuild those muscles (with more calories burned).

Before and after circuit training: warming up and stretching

It doesn't make much difference what kind of circuit training you do. I just want you to understand that there is one thing that you need to start and end the lesson with and that is:

Weight loss and fat burning

The combination of a state of constant movement and muscle resistance means that you end up burning a decent amount of calories. The more calories you burn, the more fat you will lose from your body, and your weight will also decrease. Many studies have proven that high-intensity circuit training is a fast way to lose weight without losing muscle mass.

Did you know that a 30-minute circuit workout for girls at home can burn up to 300 calories? Add additional weights to this and your progress will double!

• EPOC, or oxygen debt, is partly to thank for the fat-burning nature of circuit training. One study involved 10 college students (unfortunately, most of the studies I came across were on men, but we can assume women would see similar benefits) doing standard strength training and circuit training with additional weights. The researchers found that the magnitude and duration of EPOC following circuit training were significantly greater than those following standard strength training. Oh, and I didn't mention that the standard one took 50 minutes, while the circuit workout only lasted 19!
• Several more hours of searching finally led me to a study done on women and I have great news! Women who circuit-trained 3 times a week for 15 weeks lost significantly more extra pounds than women who performed stationary strength exercises in the gym for the same period of time.

Warm-up

I will explain to you in another article why a warm-up is needed. I will only mention that it should not be long. Five minutes is enough to allow the muscles and tendons to acquire the necessary tone. And increase the speed of the heart muscle.

This will help you perform the exercises correctly and help prevent injury. You can run in place, do sudden air punches and kicks, or some jumping movements.

There are many warm-up options for beginners, but I'll give you a traditional routine for someone with average fitness.

Program (advanced) warm-up before circuit training

• Jumping rope - 2-3 minutes
• Jumping jacks known as “Jumping Jack” - 25 reps
• Classic squats -20 reps
• Forward lunges - 5 repetitions on each leg
• Hip stretch - 10 reps each side
• Hip rotation - 5 per leg
• Swing your legs forward - 10 per leg
• Lateral leg swings - 10 per leg
• Push-ups - 10-20 reps
• Spiderman steps - 10 reps

See how to do it here.

Remember: the purpose of these movements is not to tire you out. And warm up and prepare for the main workout.

Warm-up is the first step.

The next step is to complete your chosen circuit training.

Below you will find 15 circuit workouts for every taste and preparation.

Example of circuit training for men in the gym

The gym has a huge selection of equipment, so over time it is worth making changes to the program, changing the technique of exercises for certain muscle groups, or changing the equipment and its weight.

Start by warming up on a treadmill or other cardio machine for 7-10 minutes.

Perform 10-15 repetitions of 3-4 circles, recovering no more than 3 minutes between each. Do no more than three workouts per week.

Day 1

1. Hack squats.

1. Leg extension in the simulator.

1. Bench press at a 45 degree angle.

1. Lying dumbbell flyes.

1. Barbell row to the chin.

1. Front swings with dumbbells.

1. Curling arms with dumbbells in supination.

1. The priest in the crossover.

Day 2

1. Romanian cravings.

1. Leg bending in the simulator.

1. Wide grip pull-ups.

1. Pull a horizontal block to the belt.

1. Wide grip block row on the rear deltoid.

1. Extension of arms in the upper block of the crossover.

1. Shin in a sitting machine.

1. Standing shin.

1. Crunches on an incline bench.

At the end of the training program, stretch all your muscles.

Bodyweight circuit training for beginners

Simple and good for beginners

1. Classic squats - 20 reps
2. Push-ups - 10 times
3. Walking lunges - 10 per leg
4. Bent-over dumbbell rows (you can use any available means - a plastic bottle of milk or something else) -10 for each arm
5. Plank exercise (how to do it correctly) - 15 seconds
6. Exercise “Jumping Jack” - 30 repetitions (how to do it correctly, see here)

Do this cycle three times. It will be great for anyone who also just wants to try what circuit training is.

Video on how to do bent over dumbbell rows. It’s okay that all comments are in English. But everything is clear.

Circuit training - how to build a circuit yourself

What is circuit training?

Circuit training is a method in which you perform several exercises (usually 5 to 10), with minimal rest in between - no more than 30 seconds. The set of exercises is repeated several times in a circle, depending on your preparation. Usually this is 3-6 laps. Beginners are recommended to start with three. The bottom line is that each exercise targets a different muscle or muscle group. Moving on to the next exercise in the circle, you give the previous muscle a rest, and without overloading it, continue to actively work on the next one. As a result, you build a training process that affects muscle strength and endurance, as well as the musculoskeletal system.

What are the benefits of circuit training?

1. Circuit training burns 30 percent more calories (an average of 10 calories per minute!) than regular weight training and provides more cardiovascular benefits.

2. This workout combines cardio and strength exercises, leading to weight gain and muscle building.

3. Circuit exercises are great for those who do not like monotony in the training process: a quick transition from one exercise to another does not allow you to disconnect from the workout and creates the effect of 100% immersion. You have no time to be distracted, you are as warmed up and turned on as possible.

In fact, creating your ideal workout plan is not as difficult as it seems. We've put together six simple steps to help you create your ideal workout routine.

Step 1: Determine your personal circuit training time.

Circuit training is based on a certain number of "stations" that you repeat until your time runs out. This way, knowing how much time you have will help you determine how many stations you will need and how many exercises you need to perform. The shorter the workout, the more difficult it is to push. 25 - 45 minutes is optimal.

Because you alternate the muscle groups you work, there is no need to rest between exercises. You need to move on to the next set as quickly as possible. This process increases the intensity of the lesson.

Example: Five 1-minute stations, each repeated for six laps, add up to a 30-minute workout.

Step 2: Warm up before circuit training

Within 5-7 minutes you should prepare your body before training. Warming up your muscles will help activate your central nervous system, preparing your body for an effective workout by improving blood circulation. The muscles will “wake up” from stagnation and become more elastic. The risk of injury will be minimized.

Examples of warm-up exercises: walking in place, walking with leg lifts, running with overhead movements and hip lifts, jumping with arms and legs raised, arching the back and spine, side lunges, bending over to restore breathing.

Step 3: Choose exercises and write them down in a plan

Combine stations to target different muscle groups, depending on your goals. Push-ups for the upper body, squats and lunges for the lower body, crunches and planks for the abs. Strengthen the variety of exercises on the muscle groups that are targeted the most. Use weights when working large muscles (back, legs, buttocks). At home, you can use a plastic milk bag with a handle or a weighted bag.

Step 4: Be sure to include some cardio exercise

Research shows that short, fast cardio sets are the most effective way to burn fat. Choose any type of cardio exercise you want to add to your workout and work it out as much as you can for 1 minute.

Examples of cardio: jumping rope, rowing machine, stair climbing, running in place with shin hooks or hip raises, jumping jacks.

Step 5: Add a challenging and uncomfortable exercise for yourself.

Be sure to include an exercise that is less convenient for you and is the most difficult for you. Overcome yourself every time by performing it with better quality and rhythm. Work on a new level of yourself.

Examples of “inconvenient” exercises that it is advisable to include in circuit training: burpees, jumping squats, horizontal plank running, jumping on a pedestal/bench, rock climber.

Step 6: Rest for an effective duration

The rest between rounds should be long enough to allow your heart rate to drop to a comfortable level. Rest for 1-3 minutes, you deserve it. Then complete as many laps as you planned for that workout. Drink some water, make sure your music track is ready for the next round and get ready!

At the end of your workout, be sure to stretch for a few minutes at a calm pace while listening to relaxing music. Let your muscles and heart calm down, enjoy the pleasant fatigue of your muscles.

An approximate circuit training plan for beginners at home:

Warm up. 20 seconds or 10 repetitions: walking in place, walking with leg lifts, running with overlapping and hip lifting, jumping with arms and legs apart, arching the back and spine, side lunges, bending over to restore breathing.

• Squats with weights (water bottles) or bodyweight: 20 reps
• Push-ups from knees or straight legs: 10 reps
• Lunge steps - 10 reps on each leg
• Bent-over dumbbell rows (use a plastic container with a handle for milk or water as weight, and use two chairs instead of a bench to support your knee and arm): 10 repetitions on each arm.
• Plank: 15 seconds
• Jumping rope: 30 reps

11803

Advanced bodyweight circuit training

If the beginner circuit above is too easy for you, move on to the next advanced bodyweight training circuit. The workout looks something like this:

1. Classic squats - 20 reps
2. Walking lunges - 20 reps (10 on each leg)
3. Jumping steps - 20 times (10 on each leg)
4. Pull-ups - 10 times (or bent-over body pull-ups)
5. Lowering and raising the body on parallel bars ideally (at home you can between two chairs) - 10 repetitions
6. Chin lifts (or pulling the body to any surface with an underhand grip) - 10 times
7. Push-ups - 10 times
8. Plank-30 seconds

I warn you, this series is not for the weak. Do it three times.

An example of a circuit training for women in the gym to burn fat

This complex is designed for 2 training days, which can be performed 3 times a week, that is, the first day is repeated on the third training session. A program for more prepared athletes who have completed the preparatory complex for beginners.

Day 1

1. Squats in the Smith machine - 15-20 times.

1. Jumping onto a hill - 30 seconds.

1. Deadlift with a barbell – 15-20 times.

1. Burpee - 30 seconds.

1. Pull-ups on a low bar – 15-20 times.

1. Jumping rope – 30 seconds.

1. Push-ups from the floor or from your knees – 15-20 times.

1. Crease on the floor - 30 seconds.

1. Bicycle – 30 seconds.

Day 2

1. Leg press – 15-20 times.

1. Aerial lunges – 30 seconds.

1. Hyperextension – 15-20 times.

1. Plank jumps back and forth – 30 seconds.

1. Pull-down of the upper block behind the head – 15-20 times.

1. Standing jumping – 30 seconds.

1. Dumbbell press at an angle of 45 degrees – 15-20 times.

1. Jumping in the plank with legs apart and together – 30 seconds.

1. Reverse push-ups – 15-20 times.

1. Leg raises on parallel bars – 30 seconds.

If you already have training experience, you can substitute any exercises for a specific muscle group. For example, instead of Smith squats, you can do barbell squats or sumo squats, things like that. Select the optimal weight of the weight so that it is not easy, but at the same time you can perform a maximum of 20 repetitions. Three circles are enough.

At the end of your workout, don't forget to stretch. After completing the circles, you can run or walk on a treadmill or other exercise machine for 7-10 minutes.

Outdoor circuit training on a training ground or playground

Do you have a playground nearby? Why not work there! If you have children, you can do this together. Or let them mind their own business at this time.

I will give you Level 1 and Level 2 training.

First level

1. .Alternating raises on a bench (or other elevation): 20 repetitions (10 on each leg)
2. Push-ups with elevations of the lower or upper body (put your feet on a bench or put your hands on a bench and do push-ups): 10 times
3. Lower body row (watch video): 10 reps
4. Back Lunges: 8 reps per leg
5. Reverse Leg Crunch: 10 reps

Video of getting up on a bench

Body pull from bottom to top video

Lunges with backbend video

Reverse twist video

Second level

1. Jumping jacks: 10 reps
2. Upper or lower body push-ups: 10 reps
3. Lower body rows (if you are not in the gym, then we are looking for equipment): 10 times
4. Lunges: 8 reps per leg
5. Lying straight leg raises: 10 reps

Once you've gone through the full set three times, go down the slide! If she is nearby, of course!

Straight leg raises video

Full body strength training with dumbbells for men

Squats with dumbbells on shoulders

Why: Accented work on the quadriceps. The gluteal muscles, back extensors, and hamstrings are less actively involved in the work. A powerful volume is created in the lower half of the body, and joint mobility improves.

How to do it: Hold dumbbells in your hands, stand straight and place your feet slightly wider than shoulder-width apart. Do not unroll your socks. Now raise your arms, bending your elbows, so that the dumbbells are on your shoulders. Do a squat, lowering your hips and pelvis until they are parallel to the floor, then return to the stance without sudden movements. Do not bend your knees, do not tilt your body too much.

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How much to perform: 10-15 repetitions.

Push-ups (from the floor or from a bench)

Why: Pumping the upper and lower bundles of the pectoral muscles, triceps. This version of push-ups also loads the biceps, anterior deltoids, and abdomen. This exercise for strength training for men is one of the most effective.

How to do it: Place yourself in a plank position with straight arms. The body is straight, the legs are close to each other. Place your palms narrowly, slightly on the sides of your shoulders. Now, using the classic technique, do push-ups. Lower your body as low as possible without sagging your pelvis or back. Do not move your elbows too far to the sides, they should look back

How much to perform: 10-12 repetitions.

You can perform exercises from a bench if push-ups from the floor are still difficult for you.

Bent-over dumbbell row

Why: Increasing the volume and width of the entire back muscle mass. When performing the exercise, the emphasis is on the latissimus, rhomboids, teres major, lumbar extensors and triceps with the posterior deltoid. The deadlift is one of the most beneficial movements for men, as it develops back thickness, gives a muscular appearance, and improves posture and proportionality.

How to do it: Place your feet shoulder-width apart, take dumbbells in your hands, and from the rack, now tilt your body forward, slightly bending your knees and leaving support on your heels. Lower the shells freely downwards, palms inward. Pull the dumbbells to your waist (arms along your body) and squeeze your shoulder blades together and return them back. The body is static.

How much to perform: 10-15 repetitions.

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Lunges in place

Why: Increase muscle volume in the lower body. The leg pumping exercise forms the correct shape of the thigh, loads the gluteus maximus and minimus muscles with the four quadriceps and biceps. Stabilizers are developed to the maximum, balance and coordination are improved.

How to do it: First, take the starting position for a lunge - leave your left leg in place, and step back with your right foot, placing it on your toes. Both dumbbells in hands, back straight. Bend your legs, lower your pelvis and bring your thigh parallel to the floor, stand with pressure in your heel. Knee over foot. Perform a full set and switch legs.

How much to perform: 10-12 repetitions on each leg.

Standing Dumbbell Press

Why: Development of strength and volume of the muscles of the shoulder girdle, creating a spherical shape of the shoulders. The load on the middle and anterior deltas, the triceps and biceps also work. The legs, abs, and back are indirectly involved. The bench press should be included in strength training for men on a regular basis.

How to do it: Position yourself in a normal stance, place your feet shoulder-width apart, and stay straight. Raise the dumbbells above your head. Bend your elbows and bring them just below your shoulders, lower your arms to your sides. Squeeze back up.

How much to perform: 10-15 repetitions.

Calculate your ideal sports weight!

Bench chest press

Why: Basic exercise to increase the strength and mass of the chest muscles. This press also includes the front deltoids and triceps. Many stabilizers from the shoulders, arms, back, and abdomen are involved. The relief is outlined, the muscles are worked out more symmetrically if you take dumbbells rather than a barbell.

How to do it: Lie on the floor with your back down, take the apparatus in your hands, straighten your arms above you, place them close to each other. Bend your knees, pull your legs slightly towards your pelvis and place your feet. Lower your arms to the side, bring your elbows to the floor, squeeze up.

How much to perform: 10-15 repetitions.

If you have a bench, fitball or comfortable stools that can be connected, it is better to do it on the bench, this will give you greater amplitude and higher efficiency.

Spider Elbow Plank

Why: Dynamic load on the muscles of the whole body. The abs work intensively in the exercise; the shoulders, arms, buttocks, legs, and back are also involved. This type of plank increases muscle endurance, restores mobility in joints, strengthens the core and corrects the position of the spine.

How to do it: Lower yourself into a plank position on your elbows, tuck your pelvis and stomach, and keep your legs next to each other, without arching your back. From the side, pull your right knee towards your elbow of the same name, do not change the position of your body. Lower it back down. Then repeat with your left leg. Don't take long pauses.

How much to perform: 10-12 repetitions on each side.

Crunches to bent legs

Why: Intensive training of the abdominal muscles. The upper part of the abs is loaded due to twisting, and the lower abdomen is loaded due to bent legs. Exercise strengthens the core, increases muscle strength and endurance, and forms relief.

How to do it: Roll over onto your back, bend your knees and lift your legs up, bringing your hips to the vertical and pressing your lower back tightly. Extend your arms above your head. Perform a twist - lift the top of your body and touch the sides of your shins with your palms and lower yourself. Move your arms out to your sides.

How much to perform: 12-15 repetitions.

French standing dumbbell press

Why: Strengthening and strengthening the triceps muscles of the arms. All three heads are involved in this exercise: lateral, medial, long. The elbow muscle is also activated as it extends. Great for strength training for beginners as the pressing motion is gentle on joints and ligaments.

How to do it: Stand up straight, take both dumbbells in your hands and lift them above your head. Elbows straight, as close to the head as possible. Without moving them apart from a fixed point and maintaining the position of the shoulder bones, lower the weights back and down. Straighten your elbows back. Keep your back straight.

How much to perform: 10-15 repetitions.

You can do this option if you have a large dumbbell weight.

Two types of biceps curls

Why: Uniform pumping of both heads of the biceps. The emphasis is on their upper section, which gives the biceps a more peaked shape. Indirectly, flexion also involves the muscles of the forearm, especially the brachioradialis.

How to do it: First, grab some weights, then get into a regular stance. Feet shoulder-width apart, back straight, arms along the body. Do 2 types of bends: with your palms facing your arms, while maintaining the position of your hands (hammers). Alternate your lifts. Do not use your body to help lift the dumbbells.

How much to perform: 10-15 repetitions.

Circuit training with kettlebells

Do you have a kettlebell and don't use it? Perfect for circuit training with kettlebells.

1. “Halos” with weights (an interesting exercise, watch the video) – 8 repetitions (on each side)
2. “Goblet” squats with a kettlebell – 10 times
3. Raising the weight from the shoulder over the head - 8 repetitions (each arm)
4. Kettlebell swings - 15 reps
5. Kettlebell rows - 8 times (each arm)
6. Lunge with kettlebells - 6 reps on each side

Once you've done this three times, go ahead and set aside your kettlebell for your final step: stretching.

"Halos" with kettlebells video

Goblet squats with kettlebell video

How to create a circuit workout

Determine your workout time

Thanks to circuit training, you can work all the muscles of the body even in 10-15 minutes. This is a great option if you don’t have enough time for a full lesson. But if you are in no hurry and want to increase the effect, do longer - 30-60 minutes.

It takes an average of 30 to 120 seconds to complete one set of 10–25 repetitions. From this, you can find the total workout time and determine how many laps and exercises there will be. Don't forget to count the rest time between exercises and circuits.

Set a goal

• If you only need strength and muscle hypertrophy, but do not have enough time, do strength circuit training without aerobic elements. If you have enough time, give up circuit training: it is better to pump up muscle power and strength using a standard scheme of approaches and repetitions.
• Those who want to develop aerobic endurance should include running, jumping rope, exercises on the elliptical and rowing machines in their circuit training. Insert a short interval between strength training exercises and you will significantly improve your aerobic capacity without additional cardio training.
• If you want to lose weight as quickly as possible, choose intense interval circuit training. They are most effective Effects of three distinct protocols of fitness training on body composition, strength and blood lactate. to reduce fat mass.
• For those who want to lose weight but still feel comfortable, it is better to alternate circuit interval training with days of quiet aerobic exercise. Circuit intervals are very tiring, and if you do them more than twice a week, you can quickly lose enthusiasm and enjoyment of the sport. If you mix up Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women interval circuit sessions with gentle aerobic activity, your training week will be much more comfortable, and your results will be only slightly worse, than in the case of exclusively circuit HIIT.

Select exercises

The main principle of circuit training is alternating the load on different muscle groups. You can include several exercises for one muscle group in one workout, but they need to be mixed with exercises for other muscles so that the target groups have time to rest.

You can navigate by:

• parts of the body: top, bottom and middle;
• muscle groups: chest, back, biceps, triceps, shoulders, front thigh muscles, back thigh muscles, buttocks, core muscles;
• motor patterns: pull, push, squat, lunge, perform movements with hip hinge - flexion at the hip joint.

Circuit training in the gym

If you can train at the gym, then there is another workout for you.

But. Let's agree. If this is your first time entering a fitness club, check out circuit training for beginners. With great zeal, but without sufficient knowledge, you can easily harm yourself.

But I will give you a strategy that can guide you comfortably through all the troubles. This strategy is designed for two days.

First day at the gym

1. Barbell squats - 10 reps
2. Push-ups -10 times
3. Pull-ups or alternative exercises - 10 reps

Second day of gym classes

1. Romanian deadlift (or regular) - 10 reps
2. Push-ups - 10 times
3. Dumbbell rows - 10 times each arm

Alternate these schemes. Take rest in between. For example, at first the first day is Monday. Then a day of rest. Then the second day is Wednesday. And so on.

On the same topic, you can read the article “The ideal circuit training in the gym and how to create it”

Romanian deadlift video

A set of exercises for men

Men most often select circuit training exercises to work the upper body, but it is also useful for strengthening leg muscles.

1. Squats are a basic exercise that is aimed at increasing endurance and increasing muscle mass. They work the quadriceps, hamstrings and glutes. For this exercise to be effective, watch your back - it should be straight.
2. Leg extension in the simulator - this exercise allows you to effectively work your quadriceps. The bolster should be located in the front of the legs, above the ankles. If it is possible to adjust the back of the machine, then install it so that your back is adjacent to it and your buttocks are located on the seat. You can place your hands on the handles or lower them down.
3. Leg curls in the machine can effectively work the back of the thigh. This exercise can be performed with both legs or one leg. Also in the upper phase, this leg bending works the gluteal muscles.
4. Calf raises are an exercise to train the calf muscles. Feet should be shoulder-width apart and toes pointing forward.
5. Hack squats - the main part of the load goes to the quadriceps muscles, and then it works the back of the thigh and buttocks. For greater efficiency, you can place your feet on the platform. This will allow you to better work your quadriceps.

This was an example of a circuit training session for legs in a gym for men. Squats can also be done with a barbell or dumbbells - the exercise will be even more effective.

Circuit training at the hotel. For travelers and business travelers

Sometimes you find yourself stuck in a hotel room for a long time. The city is unfamiliar and it is unknown where to look for a training room.

But don't be discouraged. How about an in-room circuit training session? The furniture in the room can be used as auxiliary material.

Level 1

1. Squats with body weight - 20 times
2. Incline push-ups - 15 reps (feet on the floor, hands on the edge of the bed or table)
3. Single Arm Rows - 10 reps in each arm (use your suitcase in hand or a briefcase for weight)
4. Reverse crunch with legs - 10 reps

Level 2

1. Squats with raised arms - 25 times
2. Push-ups - 20 times
3. Hotel Room Table Inversion Row - 10 reps
4. Reverse crunch with legs - 15 reps

Set a timer for 15 minutes and see how many training laps you can do.

Example of circuit training for men at home

It is necessary to understand that circuit training is aimed largely at obtaining relief and burning fat; muscles can be strengthened and enlarged if the athlete is not yet prepared. Such home workouts are more likely to be general strengthening than mass-gain programs. However, if you train correctly, you can notice muscle gains. The main thing is that the working weight in your home arsenal is enough for full loads.

For example, let’s take circuit training with a barbell; if you only have dumbbells at home, feel free to adapt the complex to the available equipment.

And also read, exercises for men with dumbbells →

To begin, warm up your muscles and joints for 7-10 minutes. The program is designed for two training days - 3 times a week, perform 10-15 repetitions of 3 circles.

Day 1

1. Squats.

1. Romanian cravings.

1. Barbell row to the waist.

1. Bench press.

1. Barbell row to the chin.

1. French press.

1. Standing arm curl.

1. Seated calf raise.

1. Lying body crunches.

Day 2

1. Sumo squats.

1. Deadlift.

1. T-shaped bar pull.

1. Close grip bench press.

1. Seated overhead press.

1. Bench press in front of you.

1. Bend arms with a barbell while sitting or standing with a wide grip.

1. Fold.

Batman circuit training

If you are already bored with the above workouts, here is another workout full of “boring” exercises.

The first day

1. Rolling squat tuck-up jumps - 5 times
2. Push-ups with transferring the body alternately to different hands in the lower position (Side to side push-ups) - 5 repetitions
3. Modified headstand push-ups - 5 reps (in this case, if you know about effective exercises with a fitball, this may help you).
4. Jump pull-up with tuck -5 reps
5. Handstands against wall—8 seconds

Squats with jump and back roll video

Second day

1. '180 Degree' jump turns - 5 reps
2. Front flip with legs up with hold on rings or horizontal bar (Tuck front lever hold) -8 seconds
3. Tuck back lever hold - 8 seconds
4. Exercise “Frog” (holding body weight on front arms) (Low frog hold) - 8 seconds

Jump turns 180 degrees video

Exercise 2 front flip upside down

Rear rollover with ring support video

Exercise "Frog"

We do each circular complex three times.

Well, is it a little difficult already? It will be more fun!

If anything is unclear, type the name of the exercise in English into a search engine and watch the video!

Circuit training “300 Spartans”

Do this workout to become strong like the legendary King Leonidas.

This workout is no joke. Just like the 300 Spartans.

1. Pull-ups - 25 reps
2. Deadlift 60 kg - 50 reps
3. Push-ups - 50 times
4. Jumping on a 60 cm cube (or another elevation: a bench, for example) - 50 times
5. Lifting a 16 kg weight onto the shoulder and straight arm push-ups - 25 times on each arm
6. Exercise “Scraper” (Swinging with closed legs in different directions in a lying position) -50 times
7. Pull-ups - 25 times

The above sequence is meant to be done once. If you can get through this twice, you are ready to defend Greece.

Wolverine circuit training

1. Barbell deadlifts (or front bends with or without a resistance band, called the "Good Morning" exercise) - 10 reps
2. Throws to the floor with a medicine ball bounce (or quick low squats) - 10 times
3. Dumbbell push-ups with alternating rows (push-ups, dumbbell rows to the chest with the right hand, push-ups, dumbbell rows to the chest with the left hand) - 5 times for each arm
4. Transverse lunge with body rotation - 5 reps on each side

How many times do you do this circle? AMRAP, or as many cartridges as possible (if you don’t know what AMRAP is, read about CrossFit for beginners). I suggest setting a 12 minute timer and getting to work. But be careful, because only Wolverine is a dangerous animal.

Principles of circuit training

It is not enough to choose a set of exercises. To build an effective workout for the whole body, you must adhere to the following rules:

• Before class there is a mandatory warm-up.
• For each muscle group, 1–2 training elements are selected.
• The set is performed for time or number of repetitions (usually 30 seconds or 15–20 repetitions).
• The pause between approaches is from 5 to 30 seconds, the break between circles is 3–5 minutes.
• The number of elements performed in a row is 6–10, the number of circles is 2–3.
• Alternating exercises for the lower body and upper body.
• Weight increases gradually with each subsequent cycle.
• Exercises are selected to cover large muscle groups as much as possible.
• Number of training sessions per week: 3–4 for trained athletes, no more than 2 for beginners.

If it is difficult to perform basic strength elements - squats, bench presses, deadlifts - with free weights, it is recommended to use a Smith machine.

Complete list of exercises for circuit training

You can use any of the circuit training above. Or you can alternate them.

But if you want to create your own cool circuit training, then this is possible. Just choose your exercises from the list below. And do circuit training of 3 cycles or more.

Cardio exercises

• Jumping rope
• “Jumping Jack” or jumping in place with arms raised
• Step jumps
• Burpee
• "Climber"
• Climbing stairs
• Running in place or if conditions allow sudden acceleration (sprints)
• Running in place with high knees
• Rowing machine exercises
• Long distance jumping
• Cube jumping

Push Exercises for the Upper Body

• Push-ups with variations
• Handstand

Upper body pull-up exercise

• Dumbbell row
• Pull-ups on the horizontal bar with a direct or reverse grip
• Negative pull-ups with slow body lowering

Lower body exercises

• Body weight squats
• Kettlebell swings
• Lunges
• Carrying weights (dumbbells, kettlebells or barbells)

Ab exercises

• Plank and its types
• Side plank
• Reverse crunches using legs

Select 3-5 exercises evenly from all groups. Or for pumping only targeted parts of the body.

Do three circuits with repetitions of 10 repetitions of each exercise.

And have fun! If not, then the above describes ready-made circuit training that you can try.

The best exercises without equipment at home

A home workout routine should include exercises for the following muscles:

• biceps;
• triceps;
• shoulders;
• back;
• press;
• rib cage;
• "wings";
• trapezoid;
• legs.

It is not necessary that the exercise be narrowly aimed at only one muscle. It can combine several loads at once. For example, pull-ups on the bar will force the muscles of the arms and back to work simultaneously, and push-ups from the floor will work the chest and shoulder muscles.

If you decide that a certain group has a higher priority for you, you can create a home training program that will include more loads on the part of the body you need. For example, in order to have six beautiful cubes, you should create a set of exercises that will load your abs more than other muscles.

The good thing about a set of exercises at home is that it does not require any additional equipment. You can do all the exercises with your own weight. Below is a list of exercises that you can use to create your own circuit training if you do not have additional equipment.

1. Push ups . Having taken the position while lying down, we begin to bend and straighten our arms at the elbows, touching the chest to the floor. It is also important to remember about proper breathing: for example, when your body is almost completely pressed to the floor, you need to inhale, and when you rise, exhale accordingly. The narrower your arms are, the more load on the triceps; the wider, the more your chest is loaded.
2. Plank. We take a plank position, namely, we stand on our elbows and toes and stand in this position for a certain time. The abs work great in this exercise.
   There are many variations of the plank. So, for example, there is a superman plank, which is performed as follows. Take the position while lying down and lift one arm at a time.
3. Press crunches . We lie on our backs, fasten our legs and begin to do the familiar crunches, which will perfectly help you see your abs.
4. A great exercise that will make your abs burn. Lie on your back, then raise your legs to a 90 degree position . Then lower it to 45 degrees and raise it again.
5. Familiar squats that will strengthen your leg muscles. If you feel that you are physically developed enough, you can add additional weight.
6. lunges are also great for your legs . From a standing position, we simply step forward with one leg. Repeat with the other leg.
7. Cardio exercise called burpee . The point is this: from a standing position, we squat and take a lying position, do push-ups, after which we again take a sitting position and jump out with a clap. This counts as one repetition.
8. Jumping rope is also a great cardio option.
9. Running in place will help burn extra calories, the main thing is to do it intensely and raise your knees high. It can be used during rest between exercises, alternating with jumping in place.

A weekly workout schedule at home can be created from the exercises presented above, which are great for circuit training.

What stretching to do after circuit training?

So, you have completed the main part of your lesson. The next and final step is to stretch and relax. Regardless of what type of circuit training you choose, be sure to do some stretching exercises. This is necessary for muscle recovery.

Apart from traditional stretching exercises, you can also do some poses from any form of yoga. To stretch, find something you enjoy and take your time. Let your heart rate slow while you stretch.

Well, if you have gone too far with your exercises, it will also be useful to use a massage wali for fitness.

How do circuit training differ from interval training?

The main feature of interval training is a clearly defined time of work and rest, or work with high and low intensity. Example: 30 seconds of push-ups, 30 seconds of rest.

Circuit training can become interval training if you set a clear time frame for work and rest. Interval training can also be circular if it alternates exercises for different muscle groups.

At the same time, both circular and interval training can exist separately from each other and alternate within the same training session. For example, you can start with circuit training (3 circuits of 10 strength exercises for different muscle groups) and finish with interval cardio (20 seconds of sprinting and 40 seconds of jogging for 5 minutes).