Circuit training for fat burning for women. Examples of circuit training in the gym for women and men. The principle of constructing circuit training

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There are many options for exercising at home, but one of the most popular regimens for losing weight and burning fat is circuit training. Have you tried this program yet or are you looking for a new way to do it? We offer you a ready-made exercise scheme for circuit training at home for girls, which will help you lose weight, get rid of problem areas and burn excess fat.

Circuit training is a set of 4-8 exercises for the whole body, which are repeated in several circles. You can independently choose for yourself a list of exercises, the duration of their implementation and the number of laps.

Circuit training takes place at a fast pace, exercises are performed one after another without interruption. (or it's very short), there is a stop only directly between the circles. You can train either with your own body weight or using additional equipment.

How to do circuit training?

Circuit training at home for girls usually involves exercises for all muscle groups of the upper and lower body. Even if you only need to correct, for example, your hips, do not forget about exercises for your arms and abdomen. More varied exercises and loading as many muscles as possible will help you burn more calories, which means your workout will be more effective. If you have a particular problem area, you can add exercises to the circle that focus on that area.

Basic rules for performing circuit training to burn fat:

Circuit training includes 4-8 strength and cardio exercises with a load on the whole body.
The exercises are performed in one approach one after another without a break (or with a minimum break of 10-20 seconds).
Exercises are performed on a count or for a time at your discretion (at least 10 repetitions or at least 20 seconds in time).
Between circles you are supposed to rest for 1-3 minutes.
Determine the number of laps yourself, but most often circuit training lasts about 30 minutes.

If you want to lose weight, then do circuit training at home 3-5 times a week for 30 minutes (excluding warm-up and cool-down). Since you are working out at home without a trainer, adjust your load yourself. Don't overdo it, but don't forget that without progress there will be no result. Gradually increase the training time, increase the weight, reduce the rest time between circles, and speed up the speed of the exercises.

Benefits of circuit training for weight loss:

Thanks to circuit training, you will burn fat and lose weight. Exercises for all muscle groups will make your body toned and elastic without problem areas.
Circuit training strengthens muscles and increases cardiac and muscular endurance. This is an excellent cardiovascular workout.
You can always independently adjust the duration and intensity of the circuit training. These programs are easy to follow, very flexible and convenient.
This is a great time saver, since circuit training at home has a high energy consumption. They help speed up metabolism and launch additional fat burning processes in the body.
You will need minimal additional equipment for classes.

Contraindications for circuit training:

Weak physical fitness (newcomers to sports)
Cardiovascular diseases
Recent surgery or injury
Problems with the musculoskeletal system or joints
Pregnancy and postpartum period (minimum 2 months)

If you have any medical conditions that are incompatible with vigorous activity, consult your doctor before performing circuit training at home.

Exercises for circuit training at home

We offer you a ready-made exercise scheme for circuit training at home. The program is suitable for girls who want to lose weight, burn fat and tone muscles. If any exercises don't suit you, you can exclude them from the program, use a modified version of the exercise, or replace it with another exercise of your choice.

Circuit training scheme

We offer you a comprehensive circuit training at home, which will include a wide variety of exercises for all problem areas. This will help you train with maximum efficiency. The program will include the following types of exercises (specific examples are indicated in brackets):

Cardio exercise with emphasis on the abdomen (running with high knees, burpees, horizontal running, crab, jumping in the plank with legs raised)
Cardio exercise with emphasis on legs (lateral jumps, lunge jumps, 180 degree jumps, wide squat jump, sumo jump squat)
Upper body exercise(dumbbell shoulder press, push-ups, triceps push-ups, biceps curls, bent over raises for the back)
Abdominal exercise (crunches, double crunches, leg touches, leg lifts, Russian twist)
Plank exercise(side plank, shoulder touch in plank, leg abduction in plank, spider, plank walk)
Leg exercise with dumbbell (side lunge, standing lunge, forward lunge, dumbbell squat, deadlift)
Leg exercise on the floor (lateral leg raise on all fours, leg swing, scissors, side leg raise while kneeling, bridge leg raises)

Circuit training includes one exercise of each type. If the exercise is performed on different sides (for example, a lunge), then alternate sides through the circle.

The exercises in our scheme are distributed over 5 days. You can train 3-5 times a week as per your choice, just do each program one after the other. For example, when training 3 times a week: Monday – day 1; Wednesday – day 2; Saturday – day 3; Monday – day 4 etc. (days of the week can be any). Perform the exercises counting or for a time, as is convenient for you, you can use the plan below as a guide. Determine the number of laps according to your own capabilities and based on the total duration of the lesson.

Circuit training plan for beginners:

Each exercise is performed for 20-30 seconds or 10-20 repetitions.
Rest between exercises for 10-15 seconds.
Rest between circles for 2-3 minutes.
The total training time is 15-25 minutes.

Circuit training plan for advanced:

Each exercise is performed for 40-50 seconds or 15-30 repetitions.
Rest between exercises for 5-10 seconds.
Rest between circles for 1-2 minutes.
The total training time is 30-40 minutes.

Timer 30 seconds work / 15 seconds rest:

Timer 45 seconds work / 15 seconds rest:

Circuit training exercises

It is advisable (but not necessary) to perform the exercises in the specified order; they are arranged taking into account the rest of individual muscle groups and the restoration of breathing after cardio exercises.

Day 1

5. Burpee (optional modification)

Day 2

1. Bent-over back raises

7. Swing your leg up

Day 3

5. Push-ups for shoulders, arms and chest

Day 4

Day 5

Tips for circuit training:

Be sure to start your workout with a warm-up and end with a cool-down (stretching), their duration should be at least 5 minutes.
Always do circuit training, even at home, wearing sports shoes (sneakers). Be sure to check it out.
Don't forget about water! Drink 1 glass of water 30 minutes before your workout and 2 glasses of water after your workout. During the lesson, try to be sure to drink water every 10 minutes, taking several small sips.
Do not train on a full stomach; food intake should be 1.5-2 hours before circuit training.
Circuit training should include exercises for all muscle groups. You can include exercises only for the target zone (for example, only for the legs), but in this case the effectiveness of circuit training for losing weight and burning fat will be reduced.
Remember that to lose weight it is important not only to exercise regularly, but also to maintain your daily calorie intake. Even daily training will not lead you to results without.
If you're looking for beginner workouts, check out our selection of easy brisk walking videos.

5 videos of circuit training at home

If you like to exercise using ready-made video programs, then watch our selection of videos of circuit training at home for weight loss in Russian. Effective fat burning workouts will help you get rid of problem areas and tone your body.

1. Ekaterina Kononova: Effective circuit training at home (25 minutes)

2. Fitness Girlfriend: Circuit training for moms (10 minutes)

3. Full body circuit fat burning workout with dumbbells (20 minutes)

4. Circular fat-burning training for beginners (10 minutes)

5. Ekaterina Kononova: Circuit training for the muscles of the whole body (25 minutes)

These five fat loss workouts have nothing to do with your regular weight loss program, they are built on the principle of circuit training. You can achieve a flat stomach and the abs of your dreams while strengthening your entire body!

If you want to get amazing abs, you will, of course, have to work hard in the kitchen. But you also cannot do without high-quality metabolic training, which will help to significantly reduce the percentage of body fat.

Metabolic training is an intense combination of traditional strength training and high-repetition programs that will give you a serious cardio workout and is great for burning fat for men and women.

Any variants of circuit training for burning involve performing exercises one after another with short pauses for rest between them, resulting in an excellent load on the whole body, from which body fat begins to actively melt, while simultaneously improving the endurance of the heart and blood vessels and working out every muscle of the body in process.

Circuit training is a method of performing one set of exercises one after another at high intensity in order to increase endurance or to enhance fat burning while cutting.

Circuit training for fat burning can consist of both strength and aerobic cardio exercises. The entire workout is divided into a certain number of exercise circles, ranging from 1 to 6, with minimal rest between them, about 30 seconds or no break at all.

Rest between circles ranges from 2 to 5 minutes, depending on personal capabilities.

The lesson can be completed after one lap, or you can complete as many laps as your endurance allows. In one workout, all the main muscle groups of the body are worked out, one lesson can include from 2 to 6 circles, the total duration of classes is from 30 to 60 minutes.

This method of training is suitable for both beginner athletes and experienced athletes during drying or in the process of developing endurance. They can be of a wave nature (weak, medium and high). The intensity increases as the number of circuits, repetitions, and rest periods become shorter.

All exercises are done with 12 repetitions or more. If this amount is easy for you, then you need to increase the working weight or the number of repetitions.

To obtain a fat-burning effect, it is necessary to maintain a calorie deficit in the diet, but you should not go on a very strict diet - this will inevitably lead to a breakdown during regular training in the gym.

Peculiarities

Complexes can consist of both basic multi-joint exercises and isolating single-joint movements.
You can exercise in machines or with free weights, but you need to select weights that allow you to maintain a safe technique. Because drying is more likely to cause injury.
The entire workout should be done in a multi-rep pump mode in the range of 15 repetitions and above. This stimulates the development of the capillary network to improve the delivery of nutrients to the muscles.
You need to exercise 3 times a week or more, some do 2 times a day, for example, cardio in the morning and strength training with weights in the evening.

When is it more effective to use

For beginners who have just started working out in the gym with weights, to create a base, preparing ligaments and joints for heavy loads;
To develop endurance;
Increasing functional performance when playing other sports in order to increase explosive strength and speed;
Effective when there is a lack of equipment or time for training;
For intense fat burning while cutting.

Advantages

Circuit training allows you to lose weight by burning excess subcutaneous fat, strengthen muscles and improve body contour in a short time.
Development and strengthening of the cardiovascular system,
The ability to pump up with little or no equipment, using only body weight.
The ability to train effectively at home, on vacation, a business trip or lack of free time.
Accelerating metabolism and improving metabolic processes in the body, not only for weight loss, but also for everyday life.

Minuses

Not suitable for building muscle mass; it gives results only if there is a certain amount of muscle under the fat layer.
There is a high probability of burning muscle along with fat, with a severe lack of calories or prolonged exercise for more than 30 minutes.
It is almost impossible to pay attention to the lagging muscle group.
When working out at the gym, it's critical to have a lot of free equipment on hand so you can do the exercises one after another. Therefore, it is better to choose a time when the hall is as free as possible.
Exercising too often and for too long can cause a feeling of chronic fatigue with insufficient nutrition and recovery.

Contraindications

Exercising in a circular style is contraindicated for people who have heart problems, high blood pressure, injuries or recovery from illnesses.

How to create an effective outline

Before you start, you definitely need to warm up your muscles, ligaments and joints, at least do warm-up approaches, and after finishing, do a cool-down.
Choose a suitable complex from those presented below or do your own from 6-10 exercises for all major muscle groups, but make sure that 2 consecutive movements do not load the same muscle.
You need to do one exercise for 20 to 30 seconds.
Choose a working weight such that muscle failure occurs when performing the last repetition of the exercise. Rest for up to 30 seconds and move on to the next one. Between performing circles, you need to take a break of 2 to 5 minutes.

To increase efficiency, circuit training for men is based on the principle of periodization:

1 week: light intensity;
Week 2: moderate;
Week 3: hard;
Week 4: recovery/selection of weights.

You can adjust the intensity by:

increasing the number of circuit exercises and the number of circuits;
duration of rest;
speed and number of repetitions.

Example program with periodization

A week	Duration of exercise	Rest after each exercise.	Number of laps	Rest after lap
1	20 sec	20 sec	2	2 minutes
2	30 sec	30 sec	2	2 minutes
3	40 sec	40 sec	2	3 min
4	20 sec	20 sec	3	2 minutes
5	30 sec	30 sec	3	2 minutes
6	30 sec	30 sec	4	2 minutes
7	40 sec	40 sec	3	3 min
8	30 sec	30 sec	3	2 minutes

Warm-up

To warm up, walk along the path for 5-7 minutes, then raise your arms in front of you and to the sides, bend over 12 times each movement.

Between circles we rest for 3 minutes and begin the circle again.

It is very important to choose the right working weight, you don’t need to take a lot of unbearable weight, but it shouldn’t be light either, you should perform each movement exactly as many times as the circle suggests.

If you work out with a trainer, ask him to determine the required weight for the exercises.

After completing all the planned laps, we walk along the path for 7-10 minutes.

Circuit training programs

The routines below refine this principle by incorporating more core exercises to stimulate growth of the main muscles you're interested in: the obliques and rectus abdominis. Of course, you engage your core during every standing exercise. But these metabolic routines focus on movements that accentuate your visible abs.

You get a flat stomach while building your abdominal muscles and burning the fat above them, allowing your six-pack to pop to the surface. The presented complexes will take you no more than half an hour, so you have every chance to fit them into even your busiest schedule.

1. A set of exercises for men

This selection of exercises is ideal for beginners and people with an intermediate level of training. It will help you become not only stronger, but also more resilient.

This workout can also be done at home since all you need is a pair of dumbbells and an exercise ball.

Do all the exercises in order. Aim to do 20 reps of each before moving on to the next one. Having completed all the exercises, rest for 1 minute and repeat the entire sequence again. If you wish, you can go to the third circle.

This system can be used by girls to exercise at home with a minimum set of equipment, and even push-ups can be done classic with emphasis on the floor or sofa, if it’s difficult.

Sequence of exercises: perform 1-3 circles

1. Crunches on a fitball 15-20 repetitions
2. Walking with body weight lunges 15-20 repetitions on each leg
3. Climber
4. Pulling your knees to your chest on a fitball 15-20 repetitions
15-20 repetitions on each leg
15-20 repetitions
7. Bicycle 15-20 repetitions on each side
15-20 repetitions on a horizontal bench or on the floor
9. Push-ups on the Bosu platform 15-20 repetitions using a medicine ball or fitball if there is no Bosu platform

2. Program with barbell and dumbbells

Sometimes the best fat-burning workouts come from focusing on balance. It may seem counterintuitive, but performing exercises that challenge the body can significantly increase the overall load on the core, thereby strengthening the core muscles. This principle underlies the proposed complex, using balance exercises that work all the main areas of the body, including the core.

Perform each exercise the specified number of times. When you finish one, rest for 30 seconds and move on to the next. Make four circles.

Execution sequence - 4 circles

1. Split squats 15 repetitions on each leg
15 repetitions on each leg
3. Military bench press 15 reps
4. One-arm dumbbell row 15 reps
15 repetitions standing on left leg
6. Lifting dumbbells forward 15 repetitions standing on the right leg
7. Step-ups with a barbell (dumbbells) 10 repetitions on each side

3. Training program without machines

Mountain climbers are a great cardio exercise that engages your abs if you try to use your core every time you bring your knees toward your torso. The climber is also a great calorie-burner and upper-body workout.

As you perform this routine, alternate between mountain climbers and bodyweight ab exercises for a full core workout.

Sequence: complete 1 lap

1. Climber 25 reps

3. Climber 30 reps
4. Push-ups on the Bosu platform 20 reps using a medicine ball or stability ball if you don't have a bosu platform
5. Climber 35 reps
15 repetitions on a horizontal bench or floor
7. Climber 40 reps
1 min. on each side
9. Climber 35 reps
10. Bicycle 25 repetitions on each side
11. Climber 30 reps
12. Press fold 20 reps
13. Climber 25 reps

4. Leg complex

Another great way to tone your abs is to work your legs. Lower body workouts can be incredibly intense because they work a large number of large muscles at once, helping to actively burn calories. Your core will be engaged during each standing leg exercise.

The Metabolic Leg Complex may be the hardest workout you've ever done, but rest assured, you'll get great results. Move from one triset to another, performing all the exercises one after another, upon completion, take a two-minute break, and repeat the complex two more times.

After completing one triset three times, move on to the next.

1. Triset 1: 3 sets, 2 min. rest between sets
Barbell Squat 20 reps
Body weight squat 20 reps
Walking with body weight lunges 15 repetitions on each leg
2. Triset 2: 3 sets, 2 min. rest between sets
Leg bending while lying down in a machine 15 repetitions (alternative: perform with your feet on an exercise ball)

The problem of getting rid of excess weight is especially acute in the spring, when the realization comes that summer is just around the corner. No matter what attempts are made in an effort to lose weight faster. But, unfortunately, no miracle drugs or diets can help in this matter. The first - because they don’t exist at all, and the second will not only not get rid of extra pounds, but can also add new ones.

But training aimed at reducing excess weight and working out all muscles will be a good friend. Such training is called circuit training. They include both cardio and strength training.

Workout Features

The main goal of circuit training is to work the muscles of the entire body in one day. In this case, aerobic exercise is combined with strength exercise, for which both exercise machines and free weights are suitable. Here it should be taken into account that the weight of the gravity must be limited. Circuit training is not aimed at building muscle mass and is carried out at high intensity, which is why heavy weights are not suitable for it.

To conduct circuit training, 10-12 exercises are selected, aimed at all parts of the body. One such circle is repeated 2-3 times with a rest of 30 seconds between sets. When the intensity of the exercise is too high, the time between sets should be increased to 1 minute.

As a rule, trainers do not advise beginners to do exercises using free weights from the very beginning, giving preference to exercise machines. The exercise machines are designed for convenient and safe exercises with strength loads.

In contrast, free weights require special skill to use and are recommended for people with physical fitness.

Circuit training is most effective in the fight against excess weight. In addition to burning excess fat, it affects the muscles of the entire body and tones them, without building muscle mass.

Advantages and disadvantages

Circuit training is more popular even than cardio training. This is due to the fact that this scheme suits the largest number of people. Circuit training can be done at home. The circuit training method is suitable for men, women and girls. The only difference is that men pay the most attention to the upper body, and women - to the lower.

ideal for intensive fat burning;
increases physical strength;
during training, every muscle of the body is included in the work;
speeds up metabolism;
maintains muscle volume;
strengthens the cardiovascular system;
suitable for beginners;
Circuit training can be done at home.

does not build muscle mass.

They have proven themselves to be excellent. Cardio training is the best choice for those. who wants to lose extra pounds.

Do you want to have a wide, muscular back? Read how to pump up your latissimus back muscles with push-ups. You can pump up the latissimus dorsi muscles with dumbbells, a barbell or on a horizontal bar.

Training rules

Initially, you need to create a training plan that will consist of several exercises. It is necessary to select 2 - 3 exercises for each part of the body.
Before starting your workout, it is mandatory to do a 5-minute warm-up. Muscles should be warmed up slowly, gradually increasing the pace of the warm-up. When the muscles are prepared, you can begin training.
Training one muscle group should begin with the easiest exercise, so the muscles can prepare for the upcoming load.
The choice of weight must be approached carefully. The weight should not be very heavy and the muscles should not be pushed to failure.
In one circle, 10–50 repetitions of each exercise are performed.
After completing one circuit, you should rest for approximately 1 minute.
The duration of circuit training should not exceed 30 minutes, otherwise you risk losing some muscle mass.
2 – 3 sessions per week will be the most optimal for the body.
Rest between workouts should be at least 48 hours. During this time, the muscles will fully recover.

Circuit training program and exercises

There are a huge number of programs for circuit training, and you can create your own personal scheme, but it would be better to first agree on it with a trainer. Below is a classic circuit training program.

At the end of the circuit training, it would be useful to do a short jog.

Circuit training at home

A huge advantage of bodyweight exercises is that they are accessible and can be done at home. The most popular and effective exercises without weights:

squats;
push ups;
jumping;
rocking the press;
exercise “bicycle”;
swing your legs;
lunges;

Circuit training in the gym

Exercises with sports equipment give a faster effect than exercises that use only your own weight. Basic exercises:

dumbbell press for arms and chest;
squats with dumbbells or barbell;
upper block thrust;
lunges with dumbbells;
deadlift with a barbell;
jumping rope.

Example workout

A set of circuit training can be selected so that each workout works a different muscle group. For example, on Monday you work the pectoral muscles, on Wednesday – the muscles of the legs and buttocks, and on Friday – the arms and abs. Using this scheme, results can be achieved much faster.

Monday

Dumbbell bench press from the chest.
Curling arms with dumbbells in a static position.
Upper block pull.
Jumping rope.
Hand spreads on a crossover.
Push ups.
Bent-over dumbbell row.
Run to finish.

Wednesday

Squats with dumbbells.
Jumping rope.
Lunges with dumbbells.
Deadlift with dumbbells.
Leg bends.
Swing your legs.
Run to finish.

Friday

Arm curls with dumbbells in a static position.
Jumping rope.
Arm curls on the upper block.
Arm curls on the lower block.
Swinging of the upper press.
Swinging the lower press.
Tilts.
Walking on an elliptical trainer.
Run to finish.

The effect of circuit training

In the process of doing circuit training, endurance is developed, subcutaneous fat is burned and metabolism is accelerated. In addition, through repetition, muscle elasticity develops and the functioning of the cardiovascular system improves.

A person acquires excellent physical shape by independently determining which area of his body needs more work. Due to the large flow of oxygen in the blood, the body starts a regeneration process that can slow down aging.

Circuit training for girls in the gym is mainly intended for weight loss. There are many different ways to lose weight, but very few options that will allow you to maintain or even gain some muscle.

Circuit training: pros and cons

The training program for girls often includes circular elements. Circuit training is a system of performing exercises in which several elements are done one after another at a pace, followed by a minute or even longer break. The Tabata protocol and CrossFit are examples of circuit training.

The goal of such exercises is to bring the body to the anaerobic threshold, start fat burning processes, and activate metabolism in favor of burning fat after training.

Circuit training for women is certainly beneficial, but it can also cause harm if a number of factors are not taken into account.

Effective weight loss.
Muscle relief.
Increased strength and endurance.
Saving time - many different exercises and high energy costs in a short period of time.

Not suitable for persons suffering from hypertension, cardiovascular insufficiency, arrhythmias, and increased intracranial pressure.

Not always all the necessary equipment in the gym is free, so sometimes it is not possible to complete the planned circuit without breaks.

Circuit training for women requires the following conditions:

Good knowledge of the technique of the exercises performed.
Basic physical training based on a general program.
Mandatory intensive warm-up if we are talking about heavy exercises. Some exercises can replace a warm-up, for example, when working with the abs, you can start approaches with small amplitudes and speeds in order to warm up the necessary muscles. In 1 approach, your abs will warm up, and you will be able to fully train.
Empty stomach and feeling good.

Circular training for burning fat for older women has a number of limitations. Due to the health characteristics of older people, it is necessary to individually reduce the intensity and very carefully select working weights.

Features of circuit training

Circuit training for burning fat should contain 4-6 exercises, which are done one approach after another without a break. In each approach there are at least 10 repetitions, which are done at a tempo. In fact, between exercises within a set there is a break equal to the time during which the girl moves from one exercise to another.

Circular training in the gym for girls should cover all muscle groups. You can divide the load on different parts of the body on different days, but a circuit training program in this case changes the end goal.

When you want to lose weight, you should load all the muscles in every session.

Loads must not fail. Then the body will have time to recover within 24–48 hours with proper nutrition, the right amount of vitamins, macro and microelements, proteins and fats.

Circuit Training Options

Circular training for fat burning can be general, or maybe local. It is worth saying that fat is still burned evenly throughout the body. Only the load on the muscles varies. For example, there are workouts for the abs, legs, and shoulders.

For people who want to develop endurance and strength at the same time, the best option is CrossFit, where, as a rule, different muscle groups are worked on different days.

For weight loss, a general workout 3 times a week is enough. It should contain exercises for the legs, arms, and abs. If it is difficult to perform such an array of exercises in a day, you should divide the program into several days.

Circuit training for fat burning for women is a program of 3-4 circles of 4-5 exercises. The class starts with cardio and ends with cardio.

If you have set a goal to lose weight, the path will not be easy. Be prepared for this and go through it to the end.

Training for girls in the gym is best done under the supervision of an experienced trainer. It is not advisable to come up with a program for yourself. Even if you came up with it, compliance with the exercise technique will be in doubt. And if you do something wrong, you risk damaging something. Of course, calories will be burned in any case. But you need to burn fat and stay healthy at the same time.

Exercises for circuit training

Full body circuit training

If you decide to do a full body workout, you will need to follow this pattern three times a week. For example, the program might look like this.

We do cardio for 15–20 minutes. You need to warm up your muscles, raise your heart rate and prepare your body to burn fat (use up muscle glycogen).

Let's start training.

Squats with an empty bar 12-15 times.
Extension of the arms in the block 12–15 times.
Lunges with dumbbells 12-15 times.
Seated dumbbell press 12–15 times.

Break 60–90 seconds.

Leg extension in the simulator.
"Hammer" with dumbbells while standing.
Leg bending in the simulator.
Breeding legs in the simulator.

Break 60–90 seconds.

Plie squats.
Breeding legs in the simulator.
Leg abduction with weights.
Lying dumbbell flyes.

Break 90 seconds.

Squats without weight 20 times.
Hyperextension 30 times.
Pull the lower block to the lower back.
Hanging leg raises 15 times.

Last break 60 seconds and abdominal exercises:

15 times.
Raising legs from a lying position.
"Fold."

If the number of repetitions is not indicated, then their number is 12–15. The weight in the exercises is selected individually.

This program can be performed three times a week. The lesson will take 60–70 minutes, and you will give 101 percent.

Abdominal cords

The word “bundle” refers to the sequence of exercises that will be included in the circuit training. The lesson does not necessarily consist of the same approaches. It is important that several exercises are done in conjunction. For abs it might look like this:

Approach 1

Lifting the body while lying down, knees bent.
Lying crunches with knees bent.
"Fold."

Each exercise is done from 15 to 30 times, after which you rest for 60 seconds lying down, restoring strength and breathing.

Approach 2

Lying leg raises.
Raising the knee at the same time and twisting towards it (the movement occurs crosswise, the left knee tends to the right elbow and vice versa).
Raising the body, lying with your legs raised up, your legs relative to the floor are at an angle of 30–40 degrees. You can work with weights.

Approach 3

Lying crunches.
Lifting the body while lying down.
Alternately raising your legs from a lying position.

Thus, a circuit ab workout consists of three sets, with a minute of rest in between. In total, you need to perform 9 exercises 15–30 times.

If you are a beginner, start with 10 repetitions or even 5. With each session, increase the number of repetitions by 1. Circuit training for the abs can be done daily, and it takes a maximum of 10 minutes.

Other examples of circuit training

Example of circuit training for triceps and chest:

Bench press 15 reps.
Bench press at a 30 degree angle for 15 reps.
Bench press at a 45 degree angle for 10 reps.
15 times.

Rest 60 seconds.

Press dumbbells upside down (15 times).
Crossover to the lower chest (15 times).
Close-grip press for 15 reps.
Dumbbell flyes lying at an angle of 45 degrees.

When working to lose weight, it is better not to use a large number of chest exercises. For girls, it makes sense to train their pectoral muscles in mass-gain mode. This set of exercises can be done twice a week. More often it is dangerous for the tendons, especially the shoulder.

Important to remember:

It is not recommended to exercise in the first 3 days of the menstrual cycle. This is dangerous for your health, especially when it comes to circuit training.
Try not to drink liquids during your workout. If you really want to, wet your throat and take 1-2 small sips. Have a drink afterwards.
Do not drink or eat immediately before class. Circuit training is intense and can result in nausea and vomiting. In addition, by eating before class, you will burn the calories you get from food.
If you have a cold, don't go to training. You will feel heavier than usual, and your body will take longer to cope with the disease. Especially if you have a fever. Better reschedule your trip to the gym.

Circuit training is very popular among gym goers, especially girls. After all, with their help you can quickly lose weight and tighten muscles. Such classes involve a combination of strength and cardio training. After all, the process uses exercises with light weights, performed in a high-intensity mode. You can do circuit training both in the gym and at home. To do this, you will need to purchase several dumbbells or rubber expanders for home.

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Benefits of Circuit Training

You can exercise in the gym or at home according to various schemes. The most common are split and circuit training.

The split system involves working out muscle groups on different days. For example, legs on Monday, biceps and back on Wednesday, and chest and triceps on Friday. This training plan is more suitable for men or thin girls who would like to gain muscle mass.

Women usually exercise to lose weight and strengthen muscles. Circuit training, which includes exercises for the whole body, is perfect for this. They have several advantages:

1. Combine strength and cardio training. During the exercise, fat burning occurs at an accelerated rate. At the same time, the muscles are strengthened. Therefore the quality of the body improves.
2. All muscle groups are worked out in one session. This allows you to save time and achieve your goal faster.
3. Circuit training helps develop endurance. After all, the exercises are performed at a fast pace, with a short pause for rest.

Many girls, wanting to lose excess weight, exercise only on cardio equipment, avoiding dumbbells and strength exercises. However, in this case, weight loss is not as effective as is commonly believed. With circuit training, fat burning continues after the workout, since muscles require a lot of energy even at rest.

Rules

You can create a circuit training plan yourself, without the help of a trainer. But to do this you need to know a few important rules:

1. The workout should consist of 8-10 exercises, 1-2 for each muscle group. One circuit includes performing all the planned exercises without stopping. This is followed by 2-3 minutes of rest.
2. The duration of the workout should be approximately 40 minutes. During this time you can do 3-4 laps.
3. Each exercise should be performed for 15–20 repetitions or for 40 seconds. The pace should be high enough. But at the same time, it is important for trainees to monitor their technique.
4. The weight of the burden must be chosen correctly. It should not be too large, otherwise you will not be able to complete the planned number of repetitions at a fast pace. Beginners should exercise without weights for several weeks. Over time, the weight can be increased.
5. At the beginning of the workout, you need to work out large or lagging muscle groups. These include the back, legs and chest. After this, you can move on to smaller muscles such as the arms, shoulders and abs.

To see the results of your training, you should not miss classes without a good reason. After all, regularity is an important component of rapid weight loss.

In addition, you must definitely monitor your diet. After all, you won’t be able to lose weight without a calorie deficit even with regular exercise.

Before you start doing the exercises, you need to do a 5-minute warm-up. To do this, you need to stretch your joints, starting from the neck and ending with the feet.

Training programs

Having studied the rules for conducting circuit training, you can begin to draw up a program. Girls usually want to tighten their legs and buttocks the most. Therefore, in terms of training, you can focus on the lower body.

A circuit training program for men can be designed in such a way that more attention is paid to working out the upper body.

For women

An example of circuit training for women is given in the table.

№	Exercise name	Number of repetitions	Working muscles	Illustration
1	Jump Squats	15–20	Legs, buttocks
2	Cross lunges	15 per leg	Legs, buttocks
3	Leg abduction with rubber band	15–20 per leg	Gluteus medius muscles
4	Upper pulley to chest	15	Upper back muscles
5	Pull of the lower block to the stomach	15	Muscles of the lower back
6	Push-ups with wide arms	Maximum	Breast
7	Dumbbell Curl	15–20	Biceps
8	Bent over arms straightening with dumbbells	15 per hand	Triceps
9	Hanging leg raises with emphasis on the elbows	Maximum	Press
10	Crunches on a fitball	20–30	Press

For beginners, you can perform lower body exercises without weights, and push-ups from your knees. Girls with good physical fitness should pick up dumbbells.

You can train both in the gym and at home. To exercise at home, you will need to purchase small dumbbells or a set of elastic fitness bands. Exercises on machines will need to be replaced with similar movements with free weights.

You need to do this program 2-3 times a week. A break between workouts is necessary for muscle recovery. The next session cannot be carried out until the muscle pain from the previous one has completely passed.

For men

Men's training will be somewhat different from women's. It should include more detailed work on the upper body.

An example of a set of exercises for men is presented in the table.

№	Exercise name	Number of repetitions	Working muscles	Illustration
1	Squats with a small barbell	15–20	Legs
2	Narrow leg press	15–20	Legs
3	Dumbbell row to waist	15	Back
4	Upper pulley to chest	15	Back
5	Bench press	15–20	Breast
6	Barbell curl	15	Biceps
7	Bending arms in a crossover at the lower block	15–20	Biceps
8	Seated dumbbell French press	15	Triceps
9	Dumbbell Shoulder Press	15	Shoulders (delts)
10	Hanging Leg Raise	Maximum	Press

After completing the circuit training, you can work out on cardio equipment for 20-30 minutes. This will ensure the fastest possible weight loss and effective fat burning.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...