Circular training for girls in the gym to burn fat

Circuit training is considered very effective in burning fat. In just 30-40 minutes they help to work out all the muscles and activate the weight loss process. By using this type of training, we get all the benefits of increasing strength and endurance along with active cardio. Let's look at what circuit training for weight loss is and how it can be done.

What is circuit training

Circuit training for fat burning is an excellent option for losing weight in combination with a healthy diet. Muscles make the most of the body's glycogen stores and force the body to use stored fats as an energy source. The essence of circuit training is as follows:

The workout includes 6-10 exercises, repeated one after another.
Each exercise is done a certain number of times or over a certain time interval.
Exercises within a cycle are separated by a short rest period. Between individual cycles the rest will be longer.

The total number of cycles performed during training can range from two to six and is determined by the following:

Fitness level.
Duration of the training stage (preparatory or before the competition).
The purpose of the training is to lose weight, dry, increase endurance.

We create a training

When writing a program, it is worth considering the main characteristics of circuit training for women and men. Main rules when drawing up:

There are no classes in this direction that focus only on the “top” or “bottom” of the body. In one session you need to work all muscle groups to the maximum.
A separate circle includes from 4 to 10 sports exercises (1-2 training ligaments for each muscle group) and is implemented in a multi-repetition mode. One cycle ends when all designated exercises are completed.
The number of individual laps depends on the fitness level of the individual athlete, usually ranging from 3 to 8.
Between exercises in the same circuit, the rest period should be minimal or completely absent (the usual transition from one apparatus/simulator to another can be considered a necessary rest break). Try not to exceed a pause of 20 seconds between exercises.
After completing each circle, there should be a break: you can drink a small portion of water and catch your breath (the best option is no more than 2-3 minutes).
Exercises for various muscle groups should be selected in a special way: for example, after intense exercise on the legs, you should move on to presses and pull-ups. Those. in each subsequent exercise the muscle group that “rested” in the previous ligament should be involved. In this case, the muscles will have time to rest while maintaining the intense pace of the workout.

The creation of the first program for circuit training should be entrusted to a professional - the trainer will be able to assess your current physical fitness and select the optimal load option. Once you gain enough experience, you will be able to combine loads yourself to get the desired result.

Circuit training for fat burning: advantages and disadvantages

Please note that circuit training is very intense, and it is recommended to consult a doctor first, especially if you have hypertension, problems with the heart and blood vessels.

During exercise, blood glucose levels decrease, which can be dangerous for diabetics and people on a low-carb diet.

People with arthritis should choose exercises that don't put too much stress on their joints.

Also, circuit training may not be suitable for people with knee or back problems. After a recovery period and consultation with a specialist and trainer, you can adjust the program to minimize the risk of re-injury.

As for the benefits of circuit training, they are as follows:

Development of strength and endurance;
Versatility – Circuit training can be used for most types of activity.
The training can be adjusted depending on your health, age, and physical fitness.
Circuit training exercises are quite simple.
A large selection of exercises, which makes it possible to choose the most suitable ones.
Time efficiency.
Opportunity to work out both in the gym and at home.

The disadvantages of circuit training include the following:

For many exercises you need this or that equipment: a ball, dumbbells, a bench, a barbell, certain exercise machines.
Exercises require space depending on the type of exercise.
Intense training has a number of contraindications, which we discussed above. Therefore, a figure is a figure, and you need to treat your health responsibly.

The principle of constructing circuit training

Circuit training for girls should be structured so that each part of the body is worked out in one cycle in a specific order. It could be as follows:

full body;
upper body;
lower body;
frame.

For convenience, write down 3-4 cycles on a piece of paper, including 6-10 exercises that can be performed with the resources you have. Each cycle should not include more than two exercises for the same muscle group. For example, don't do push-ups after lifting weights overhead.

Before starting your workout, be sure to warm up. It will help prepare the muscles and body for the upcoming loads. Cool down at the end. This may include simple stretching exercises.

The duration of each exercise in a cycle can be determined by one of two methods:

based on a fixed time, for example, 30 seconds;
Based on half the number of repetitions of an exercise you can perform in a minute using maximum effort.

If your training is based on repetitions, then to ensure progress, take a repeat test every four weeks to determine the maximum number of repetitions you can perform for each exercise in a minute.

Training can be organized as follows in a four-week cycle: easy, medium, hard week and then a test/recovery week. The load is adjusted by changing the number of exercises, duration of execution, number of approaches and recovery period.

The optimal frequency of circuit training is 2-4 times a week. More often it is not necessary, since they are very intense.

Basic rules for home training

The main rule is that any workout should begin with a warm-up. It takes 7-10 minutes and can include walking in place, squats, and dynamic stretching of all muscles.

Other home workout rules:

Wear sneakers to avoid harming your joints, as well as special clothing that makes training more comfortable and reduces the risk of injury.
Adhere to the optimal frequency of training: 3 times a week for at least 30-45 minutes.
Do not train on a full stomach - meals should be taken 1-2 hours before.
If you can’t eat a full meal before training, then you should make a carbohydrate snack 45-60 minutes before the start. It could be a banana.
Half an hour after training, you should eat a portion of protein with carbohydrate, for example, 100 g of cottage cheese with an apple. You can also take a serving of whey protein.

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To lose weight, how you eat in general is very important, so you need to pay special attention to your diet.

On this topic:

Nutrition for energy before training: proper nutrition and sports nutrition | When and what to eat

Circuit training: program and exercises

Circuit training for fat burning for girls and men can be designed individually. It is recommended to first coordinate it with a specialist. Classic exercises for such activities are as follows:

Squats . The exercise is aimed at building the gluteal muscles. You can use only your own body weight or increase the load with dumbbells or a barbell.
Push ups . During push-ups, the arms and pectoral muscles are worked. Use your own body weight.
Emphasis crouching. The starting position in this case will be the same as for push-ups, and after jumping you need to move to the squatting position.
Starfish jumps . During the jump, you need to spread your legs and arms to the sides and jump as quickly as possible.
Abs pumping. This exercise helps strengthen your abs. You need to pump up both the upper and lower abs.
Jumping rope. A wonderful exercise that works the leg muscles.
Shuttle run . During the entire time allotted for this exercise, you need to run from one end of the room to the other, while you need to sit down and touch the floor. It's better to run as fast as possible.

At the end of your workout, you can go for a short run.

Circuit training at home

Circuit training for women

A huge advantage that circuit training has for women is its accessibility and the ability to do it at home. Some of the most popular and effective bodyweight exercises are:

squats;
push ups;
jumping;
press raises;
swing your legs;
exercise "bicycle";
lunges;
run.

Option No. 2

Below is a circuit workout at home. Its advantage is that there is no dependence on dumbbells and barbells. The total number of laps is four, that is, the entire program must be repeated four times. The rest time between each approach is 25-30 seconds and 90-120 seconds between circles. To achieve effective weight loss, you should take minimal breaks.

No one forbids combining exercise options, alternating with each other, adding or removing them. For example, there are many squats alone, with an emphasis on certain muscle groups. Before starting classes, a 10-15 minute warm-up should be done. The total time for the entire workout is about 30-40 minutes.

The program itself:

Squats. There are several dozen options here. It is possible to replace the classic execution with other variations; experiment with the width of your legs and implements. If a dumbbell or barbell is connected to the work, then the weight should be such that you can do at least 20-25 repetitions with it.
Plank. As in the first case, there are a lot of options. The “side” option, which is done with emphasis on the elbow, gives an excellent effect. You can alternate it with the classic (straight) on straightened arms or elbows. The benefits of the plank are an excellent workout for the abdominal and back muscles. You need to start with 30 seconds, after which you should consistently increase the time by 10-15 seconds.
Stand ups and lunges. These exercises are not performed one after another; the best option is cross-execution. That is, in the first and third circles you need to do lunges, and in the second and fourth circles you need to do chair lifts. For greater load, you should take weights in your hands, which will increase the efficiency of working out your leg muscles.
Pull-ups and push-ups. Here, as in the previous case, we are talking about alternation. If you have no experience in the training process, then push-ups should be done from your knees, which will reduce the load on your arms (this recommendation is more for women). As for repetitions, you should not overdo it. You can start with 4-5, and then increase their number to 15-20. Over time, complication is allowed - push-ups with clap, on one leg, on fists, and so on (suitable for men). Pull-ups can be performed in different ways - with a wide or narrow grip, with your palms facing either side and on one arm (if you have enough strength). Women or men who cannot pull themselves up need to place a chair and push off from it. If classes take place in a gym with the appropriate equipment, then you should use a pull-up machine - a gravitron. You need to alternate exercises as follows: in circles 1 and 3 you should do pull-ups, and in circles 2 and 4 you should do push-ups.

If you find it difficult to complete four circles, you can start with two, using the above alternation in the same way.

Circuit training example

Circuit training for fat burning can be designed so that you work a specific muscle group during one session. For example, on Monday you work on the chest, on Wednesday – buttocks and legs, on Friday – abs and arms. Using this scheme, you will achieve greater results. Now let's look at the circuit training program for a week.

Monday

Dumbbell chest press in a lying position;
Upper block thrust;
Static curls with dumbbells;
Jumping rope;
Hand spreads on a crossover;
Bent-over dumbbell row;
Push ups;
Running at the end of the lesson.

Wednesday

Squats with dumbbells;
Jumping rope;
Walking on an orbit track;
Lunges with dumbbells;
Leg curls;
Deadlift with dumbbells;
Swing your legs;
Leg curls;
Running at the end.

Friday

Static curls with dumbbells;
Arm curls on the upper block;
Arm curls on the lower block;
Jumping rope;
Tilts;
Swinging of the upper and lower press;
Walking on an orbit track;
Finally, run.

Regular circuit training helps build endurance and accelerates the processes of burning subcutaneous fat and metabolism. In addition, due to the principle of repetition, muscle elasticity increases and the functioning of the heart and blood vessels improves. By independently determining which area of the body needs more work, you can achieve ideal physical shape. Thanks to the constant flow of oxygen into the blood, the body actively starts recovery processes that slow down aging.

Circuit training is ideal for both women and men. The former can choose easier exercises without weights, which help to lose weight, while representatives of the stronger sex often use weights in their training. Where to practice - in the gym or at home, decide for yourself. The only important thing is regularity and safety - monitor your condition, and if training provokes negative consequences in the form of dizziness, joint pain, and so on, if possible, consult with a specialist and adjust the load. In addition, remember that proper nutrition is very important to achieve results. A balanced healthy diet combined with regular exercise will help achieve excellent results.

Leg training program in the gym

Let's take a closer look at what circuit training will look like, for example, on the legs, if you work out in the gym. We will offer you two options with detailed descriptions, and you can see for yourself how much more effective, energetic and faster such training will be.

Workouts will vary in the exercises themselves and the way they are performed.

1st training option

In this program, we use the usual approach system: we describe an exercise that will need to be performed a certain number of times.

Exercise 1. Squats with a barbell

You should always start your workout with a basic exercise to activate all the muscles and involve the whole body in the work. And a great option for legs is squats.

It’s best to start any leg workout with squats, because at the end you may not have the strength left for this exercise.

If you have not worked with a barbell, then you should find a lightweight bar; this is almost always available in the gym; it weighs about 7–9 kg. If this is not the case, then most likely there will definitely be a shortened straight bar, its weight does not exceed 5 kg.

If you have been working with a barbell for a long time, then for this workout you should slightly reduce your usual weight. Let's say, take not 30 kg, but 20.

We remove the bar from the racks; it should lie on the upper part of the trapezius and shoulder girdle, not on the neck.
We hold the barbell with a medium grip.
Let's take a step or two back.
We place our feet slightly wider than shoulder-width apart or shoulder-width apart, with our toes pointing straight (if it’s not entirely comfortable, you can spread your toes slightly to the sides, but not wide).
We tighten our stomach, keep our back straight, look straight ahead.
We take a breath and begin to squat. The knees do not go beyond the toes; to do this, we move the pelvis back.
We go below the parallel with the floor, as far as our level of training allows.
Exhale as we rise up and tense our buttocks.

You need to repeat 8-10 times.

Barbell squat exercise technique

Exercise 2. Deadlift on straight legs

Immediately after squats, we perform deadlifts with a barbell on straight legs.

Deadlifts on straight legs work the muscles of the thighs and buttocks better than the classic version.

The weight can be left the same, but if it’s too heavy, you can disassemble the bar a little.

We remove the bar from the racks, the position of the hands is average, the palms are directed towards ourselves.
An important point is that the barbell must be lifted (even if it weighs 5 kg) with a straight back. If you take it from the floor, you should bend your knees as much as is comfortable so that your back remains straight.
Having removed the barbell, we straighten up.
We place our feet hip-width apart.
The back should be stiff, the shoulder blades should be brought together, the stomach should be tucked.
Inhaling, we begin to lean down, moving our pelvis back a little. Even though the exercise is called the “straight-legged deadlift,” your legs need to be slightly relaxed at the knees. It is more important to keep your back straight, and if the stretch is poor, do not lower the bar too low.
We carry the barbell almost along our legs.
We lower ourselves to the point where we can still keep our back straight and our legs not too bent at the knees. You can go down to the middle of your shins - good, you can barely reach your knees - no problem.
As you exhale, we rise up and tense our buttocks.

Repeat 10–12 times.

Technique for performing the deadlift exercise

Exercise 3. Hyperextension with round back

Typically, the hyperextension exercise is performed with a straight back, but we will perform the exercise with a round back, which will remove the load from the extensor muscles, completely eliminate the back muscles from the work, but at the same time work the gluteal and posterior thighs even more.

There is a myth that hyperextension should only be performed with a straight back. It is not true. For isolated work on the legs and buttocks, you can use the round back option.

Before starting an exercise, you should always adjust the machine to your height. The upper pillow or bolsters should be located in the lower abdomen, in the area of the ilium. If you set them too high, your belly will get in the way. The lower bolsters that secure the legs should lie just above the Achilles tendon.

After the adjustment is made, we settle down on the simulator.
For this exercise, you can use light weight. Just find a weight plate or dumbbell weighing 2.5–5 kg and pick it up.
Fixing your legs, round your upper back.
We inhale and slowly, under control, lower ourselves down. There is no need to go down very much, “don’t fall like a stone.” Sudden jerks can make you feel dizzy.
As you exhale, we rise up to parallel with the simulator and squeeze our buttocks.

Repeat 8–12 times.

Video: Hyperextension with round back

Exercise 4. Swing your legs on all fours

After we have completed the basic exercises, we consolidate the result with isolated exercises. This way we “finish off” the muscles.

We get down on all fours. Palms under shoulders, knees under buttocks.
Straighten one leg and place it on the toe. Then we lift it until the gluteal muscle contracts and slowly lower it down.
We touch the floor only a little and immediately bring our leg up again.

Repeat 20–25 times and change legs.

Technique for leg swing exercises on all fours

Exercise 5. Gluteal bridge

You are probably familiar with this exercise.

When performing this exercise, it is important to tense your buttocks as much as possible at the top point, and not just make oscillatory movements

Technique:

We lie down on our backs.
We bend our legs at the knees and place them on our feet, hip-width apart.
Inhale and as you exhale, lift your back and buttocks off the floor.
At the top point (raise the pelvis as much as possible), squeeze the buttocks and fix this position for a few seconds.
Then we lower ourselves down until we lightly touch the floor and immediately raise our pelvis up again.

Repeat 20–25 times.

Technique for performing the gluteal bridge exercise

In the last two exercises, it is important to move up in an “explosive” manner, energetically, and go down slowly.

It was one circle. After it, we rest for about 3-4 minutes and repeat 3-5 times . Focus on your free time and level of preparation.

We try to do the exercises one after another without rest.

2nd training option

This option will most likely take you a little less time, and is worth doing when you are in a hurry. But don't worry, this won't reduce the effectiveness. It’s just that this fat-burning workout will take place on a timer, and if in the first case you could rest somewhere longer or get stuck on some exercise, then this won’t happen here.

For this workout, be sure to use a timer to ensure everything is accurate.

You can choose two training options depending on your level of training:

30 seconds exercise / 30 seconds rest
40 seconds exercise / 20 seconds rest

The second option, of course, will be more difficult for women, and to begin with, you can practice the first, and as your physical fitness improves, move on to the second.

Exercise 1. Lunges with dumbbells

A good alternative to squats is another basic exercise: lunges. In the future, when you choose exercises for training yourself, you can do both, both under a timer and on a count.

It is best to do lunges while stepping back. When you step forward, the muscles of the front thigh are tensed to a greater extent, when you step back - the back.

We choose dumbbells that are not very heavy; you should not take more than 5 kg.

We take the weight in our hands and stand straight.
Feet hip-width apart, toes pointing forward.
The stomach is tucked, the back is stiff, the shoulder blades tend to each other.
We take a wide step back with our left foot and place it on our toes.
The right leg remains in place; to maintain balance, the toe can be slightly tucked inward.
We inhale and slowly begin to lower ourselves down, bending our knees.
Pay attention to the position of your knees. The knee of the right leg (which is in front) should not go beyond the toe, strive to ensure that the angle in it is about 90 degrees. The knee of the left leg should not hit the floor (it almost reaches, but does not touch).
We fix the position. Aim to ensure that the weight is distributed evenly between your legs.
We try to keep the body strictly vertical at all times in order to prevent excessive load on the knees of the leg in front.
With an exhalation, we rise up, push off with our left foot and place it next to the right.
We repeat the same on the second leg.

Lunge exercise technique with dumbbells

Exercise 2. Single leg deadlift with dumbbells

Unlike the double leg deadlift, this exercise develops balance very well and puts a lot of stress on the muscles. It is somewhat more complicated, and if you have never done it, take the smallest dumbbells first.

During the exercise, you can hold the dumbbells directly in front of you, with your palms facing your stomach, or along your hips - this is not so important

Technique:

We take dumbbells and stand straight.
Feet hip-width apart, toes pointing forward.
The back is stiff, the stomach is tucked.
The gaze is directed straight. Some people do this exercise while looking at themselves in the mirror from the side, this is wrong.
We inhale and begin to lean down, while simultaneously lifting our left leg up. The leg and body should be a straight line.
Bend the supporting leg slightly at the knee.
It is important to perform the exercise with a straight back. Do not allow the dumbbells to freely pull your shoulders; the shoulder girdle should be fixed.
We lower ourselves to approximately the middle of the shin and, with an exhalation, rise to the original position.

Technique of the deadlift exercise with dumbbells on one leg

It is better to first perform the exercise with one leg, then rest and repeat with the other leg, since in this case it is possible not to place the leg on the floor, but to hold it in the air, this will maximally activate the stabilizer muscles.

Exercise 3. Side lunges with dumbbells

For this exercise you need to take light dumbbells (up to 4 kg).

Technique for performing side lunges with dumbbells

Technique:

Let's stand up straight. Feet hip-width apart.
Inhale and take a wide step with your right foot to the right side.
After this, we bend our right leg at the knee and transfer most of our weight to it.
We bend our body towards our leg, the knee should not go beyond the toe, and the back should remain straight.
As you exhale, straighten up and pull your right leg towards your left.
Repeat on the left leg.

Exercise 4. Gluteal bridge - statics

This exercise differs from the version from the first program in that we do not make up and down movements.

At the top point, tighten your gluteal muscles as much as possible

Technique:

We lie down on our backs.
We bend our legs at the knees, pull our feet closer to the buttocks.
Inhale and as you exhale, lift your pelvis up. We strongly squeeze the buttocks and hold this position according to the timer.