Home circuit training for advanced. A selection from Alexey Stolyarov

What are the benefits of circuit training?

This is one of the most versatile and flexible types of training. At the same time, it is not necessary to perform exercises in the gym with mats, weights and other additional equipment; you can exercise exclusively with your own weight and at the same time get really heavy loads!

Benefits of full body circuit training:

Prevention of diseases of the cardiovascular system.
Toning the body, increasing muscle strength and contouring.
Development of endurance.
Save time and be able to train anywhere.
Intense calorie burning and improved metabolism.
A creative and flexible training method that allows you to make exercises varied and not get bored during classes.
Adaptability. Suitable for both athletes and beginners.

According to Harvard Medical School, a person weighing 57 kg or more can burn 240 kcal in half an hour of general circuit training, 298 kcal if weighing 70 kg or more, and 355 kcal if weighing 84 kg or more. Plus, your body will continue to burn extra pounds at a much faster rate throughout the day.

This calorie loss is equivalent to the exertion of playing hockey, football, volleyball, rock climbing or backstroke.

Circuit training causes the release of growth hormone into the body. It ensures fat loss with minimal muscle atrophy.

A 2013 study was conducted that was able to determine the physiological effects of high-intensity circuit training (HICT) on cardiovascular disease risks in healthy, overweight, middle-aged adults. A total of 58 people took part in the trial and trained using different methods. As a result, circuit training was more effective at improving blood pressure, lipoproteins and triglycerides than other forms of exercise.

Circular functional training: what is it?

This type of training consists of several cycles of 4-8 cardio and strength exercises, which follow each other with minimal rest. In one lesson, 3 to 10 blocks of exercises are performed, and a break of 1-3 minutes is carried out directly between cycles.

Advantages

The main advantage is that fat deposits are burned without reducing muscle mass.

Along with this, such training has other advantages:

Time saving: exercises are performed with a minimum number of repetitions, and rest between blocks is no more than 3 minutes.
Fast weight loss is guaranteed.
Increases endurance and strengthens the heart muscles.
Every muscle is worked.
Classes can be conducted in any convenient place, there is no connection to the gym.

Attention! With proper nutrition, the process of losing weight and gaining muscle mass will accelerate

How to train correctly

Rules:

It is recommended to perform exercises until you feel tired, while controlling your heart rate.
You should select a weight that will provide the maximum load on the muscles in 40-45 seconds.

The athlete should pay more attention to basic high-intensity activities.
The exercises performed must be changed every 3-4 weeks.

Technique:

Each exercise in one circle is performed for 45-60 seconds.
There is no rest between exercises.
After finishing the cycle, you should take a break for 60-90 seconds.
Then continue working at this rhythm for another 20-30 minutes.

Important! If the break lasts longer than 3 minutes, the effect of the training will be much less pronounced.

Contraindications

Conducting functional circuit training is strictly contraindicated for people with joint and heart diseases.

If a person feels pain in the joints or has a pinched nerve, then it is better to postpone the classes, since after the training the described conditions may worsen significantly.

Why does circuit training help burn fat?

We can say that circuit training is a cross between cardio and regular strength training. It is similar to cardio by high intensity and a large number of repetitions, and to strength training by the use of general exercises and the use of weight machines and dumbbells. Of course, you can build circuit training without any equipment at all, but for training at home, I highly recommend getting at least a horizontal bar and dumbbells - this is a fitness minimum even without circuit training.

Another important point. Although circuit training is closer in appearance to strength training, it won't help you build big muscles. The fact is that muscles grow intensively only after using heavy weights, which is excluded in circuit training. However, a constant change of exercises that force blood to flow to one or another part of your body and work within the aerobic zone (60%-70% of the maximum value of your heart rate, which, in turn, is calculated using the formula “220-your age” ) include fat burning mechanisms.

At the same time, unlike cardio, the load on the muscles of the whole body is also present, which allows you to at least preserve them and not burn them. As with strength training, the calorie burning doesn't stop after the workout and can continue throughout the day, which is another big plus.

This is why bodybuilders use circuit training during the “cutting” period - they burn fat and preserve muscle. So if you're looking for a way to lose weight through exercise but don't want to do cardio, use circuit training to burn fat.

Example of a circuit training program

Circuit training in the gym includes many different programs.

For beginners: on exercise machines for all muscle groups

The complex is simple:

Pull-ups in the gravitron with an average grip 15-20 times. The back muscles are worked.
Platform leg press 15-20 times. Work on the leg muscles.
Press a barbell or dumbbells while lying on an incline bench 15 times. The chest muscles are trained.
Barbell rows to the chest from a standing position with a wide grip 20 times. Helps develop shoulders.
Bend the Z-bar on a Scott bench 15 times. Trains biceps.
Crossover arm extension 15 times. Develops the triceps muscle.
Hyperextension 15 times. The muscles of the lower back develop.
Raising the body on a Roman chair 20 times. Abdominal muscles are trained.
Finally, stretch all muscles for 10 minutes.

For a full body workout for experienced athletes

For trained athletes, circuit training is richer and more intense than for beginners. The complex includes 7 exercises of 15-20 repetitions, 3 circles.

Dumbbell bench press on an incline bench. The chest muscles develop.
Pull to the chest on the upper block. This exercise trains the lats.
Lunges with dumbbells. Quadriceps work.
Raising bent legs in the simulator. Abdominal exercise.

Photo 1. Raising bent legs on the simulator. In this case, the support occurs on the forearms, so not only the thigh muscles develop.

Arm curls with emphasis on the simulator. Biceps training.
Narrow palm push-ups. Triceps work.
Jumping from a full squat. The quadriceps develops.

Example of exercise sequence

Thanks to circuit training, the whole body is loaded. For this, a program is being developed, the exercises of which are recommended to be repeated 3 times a week.

Warm up 20 minutes.

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.

Two minute rest.

Leg extension in the simulator 12-15 times.

Photo 2. Leg extension in a special simulator. The back should be straight when performing the exercise.

“Hammer” with dumbbells standing 12-15 times.
Leg bending in the simulator 12-15 times.
Leg extensions in the simulator 12-15 times.

Rest 1-2 minutes.

Plie squats 12-15 times.
Leg extensions in the simulator 12-15 times.
Leg abduction with weights 12-15 times.
Lying dumbbell flyes 12-15 times.

Rest 3 minutes, check pulse.

Squats without weight 20 times.
Hyperextension 30 times.
Hanging leg raises 15 times.

Rest 2 minutes.

Roman chair crunches 15 times.

Photo 3. Twisting on a Roman chair. The exercise is performed on a special simulator, the back of which is tilted down.

Raising legs from a lying position 15 times.
“Fold” 15 times.

Rest 3 minutes, cool down 10 minutes at an easy pace.

For fat burning

For those who want to lose weight quickly, a circuit training session consisting of 4-5 exercises of 15 repetitions of 3-4 circles is sufficient.

Complex:

Press dumbbells upside down.
Crossover on the lower chest.
Close grip press.
Dumbbell flyes lying at an angle of 45 degrees.

When working to lose weight, girls are recommended to do less chest exercises.

It is advisable to carry out such a complex no more than twice a week. Exercising more often is dangerous for the tendons. After all, the goal is to lose weight while maintaining health.

Principles for compiling a set of training using the circular method:

1. Try to include exercises for all muscles of the body in each workout.

2. Distribute the exercises so that exercises on the upper and lower body alternate. This way you can be less tired.

3. Start and end the circuit with light exercises. And put the heaviest ones in the middle. Choose for yourself which exercises are easier for you to do and which are more difficult.

4. Rest between circles, focusing on your pulse. It seems to me that after your heart rate drops to 120 beats per minute, you can begin the next circle. At first you will have to rest for a long time, but gradually you will come to the point where your heart rate will recover faster and faster.

5. Try to choose a time when there are fewer people in the room. After all, you will need several exercise machines, barbells and dumbbells at the same time.

6. Prepare all equipment and training equipment in advance. Remember that the circuit should be one continuous set. And everything must be prepared in advance.

7. As you get used to it, you can slowly increase the number of repetitions in the exercises. Or add one circle (for those who just want to lose weight). It’s just who you like. You can also try increasing the weight (who wants to get more relief). But, as a rule, with such intensity it is quite difficult to implement.

Here you can see a version of a ready-made training plan using the circular method.

You can train like this two, three, or even four times a week. It is better that the complexes be different within the same week. But, in principle, two are enough. Then just alternate them.

If you want to try something new and feel prepared enough, give it a try!

By the way, you can order yourself an individual set of exercises from Timko Ilya, the author of this article and this site.

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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.

Techniques and types of exercises for circuit training

During the training, both exercises familiar from physical education lessons at school and new movements are used:

Pushups. Allows you to work the arm muscles and pectoral muscles. The work can be done either with your own weight or with weights.
Twisting. Twisting is performed both on the floor and on a special bench.
Work with dumbbells. Alternately performing dumbbell swings allows you to work out the muscles of the shoulder girdle. You can also do squats and deadlifts with dumbbells.
Pull-up on the horizontal bar. Working with your own weight works well on your back muscles, biceps and triceps. High variability.
Squats. Classic squats. Before starting the exercise, be sure to ask for help from a trainer, as correct technique in this exercise is very important.
Deadlift. Develops the muscles of the legs and back. Similarly, with squats, perfect technique is required - otherwise injury. It’s better not to use heavy weights during circuit training; this is not powerlifting.
Jumping in the pros and cons of crouching. The position is like a push-up, then we jump and move to a sitting position. Works the muscles of the legs and abs.
Jumping in place from a sitting position. We try to jump as high as possible.
Plank position while lying down. For several minutes we stand in a fixed position, point-blank, lying on our elbows or hands. We keep our body vertical and don’t bend. Can be supplemented by alternately moving the legs to the side.
Shuttle run. For a given time you need to run within a given segment, at the end of the segment you need to sit down and touch the floor.
Jumping rope. A timeless classic that develops leg muscles well.

There are a huge number of exercises and variations for circuit training, which allows you to vary the composition and focus on one or another muscle group. The basic principles of all exercises: intensity, multi-joint exercises, high number of repetitions.

Basic recommendations

Circuit training is an effective assistant in the fight against excess weight and a way to keep the body in excellent physical shape. If you follow a few rules, good health and a beautiful appearance are guaranteed.

The rules are simple:

Warming up before training is mandatory.
Exercises are performed as quickly as possible.
As far as possible, the number of exercises increases.
Working at maximum speed and maximum load is introduced gradually.
The distance between the simulators or equipment increases little by little each time, the movement is carried out by running.

Rest between approaches is set depending on your well-being and physical fitness.
On average, training should not take more than an hour, even taking into account breaks between approaches.
Between classes there are breaks for rest and recovery.
During one workout, drink at least 2 liters of water - this will speed up the fat burning process.

You can achieve the desired result only with perseverance, determination and patience.

When doing circuit training, certain precautions are also taken. They are easy to remember

Important:

Postpone training if it falls in the first 3 days of the menstrual cycle. Reschedule class if you have a cold

Treat the training process carefully, in accordance with age and individual characteristics of the body.

Don't eat before training. If you have problems with blood pressure, start with slow jogging in the fresh air

An example of circuit training in the gym and at home

Since the exercises can be performed in any order, you can create an endless number of combinations and plan each workout according to your goal and equipment availability.

In the gym, performing circuit training is often problematic because you need to quickly move between equipment, and during peak times in the gym this is difficult because there are too many people around wanting to use the same equipment.

You can get some exercise ideas from our article on full body workout examples.

Do not forget that before any physical activity a warm-up is required.

a home workout consist of?

For the upper body: push-ups (including reverse ones), plank (static or dynamic), dumbbell press, crunches
For the lower body: squat jumps, squats, lunges
Full body: burpees, lateral raises, ab scissors, superman or boat, jumping rope
Cardio: shuttle sprints, jump rope, stair running, running with hip raises

Mix one or more exercises from each block for maximum results.

Example of circuit training at home

The exercises for circuit training in the gym will be different. The variability of the loads here is much greater; it is possible to dilute the cardio with strength training or focus on only one of these types.

An example of strength circuit training in the gym:

Pulldown to the chest on the upper block
Crunches on a fitball
Leg press in the machine
Hyperextension
Bent-over arm extension with dumbbells
Lunges with a weight (kettlebell or dumbbells)
Dumbbell Bench Press

Possible exercise options for circuit training

An example of a circuit cardio workout in the gym:

Walk at a moderate pace on a treadmill or exercise on a stationary bike (20 minutes)
Classes on an orbitrack or stepper (30 minutes)
Doing exercises on a rowing machine

What to do to avoid getting bored during training? If you always do a circuit of exercises in the same order, at a minimum, start mixing them up differently to challenge your body and trick your brain.

Let's summarize! Basic rules for circuit training:

Choose 5-7 different aerobic and anaerobic exercises.
Perform them one after another without a break or with a minimum interval (10-20 seconds). Each exercise is performed with a certain number of repetitions or for a specified period of time.
Rest no more than 1-3 minutes between circles.
The number of approaches depends on how many exercises need to be performed in 1 cycle. On average, circuit training lasts 30 minutes.

Contraindications

As with any physical activity, negative consequences most often occur in people with health problems, as well as if the exercises were selected without the participation of a trainer.

Who should choose other types of training?

Suffering from joint diseases and people with musculoskeletal problems
People with cardiovascular disorders
Those with recent injuries or previous surgeries
Pregnant and postpartum women

The risk of injury from training is minimal, provided that a person does not experience pain during sports.

Another option is to participate in group classes. This is a great way to try new exercises in a group of like-minded people. Here you get good motivation for work, a clearly structured work plan and monitoring of the correct execution of the exercises.

How to do this type of training at home

Circuit training for girls is a program that includes from 4 to 8 movements for different muscle groups. The list of elements, the duration of one circle, as well as their quantity can be selected independently or you can use a ready-made complex. You need to work at a fast pace, all exercises from the circuit are performed without rest (or with a very short pause). A break can only be taken after the end of the set. A woman can perform elements with her own weight or use sports equipment.

Important! For training, it is recommended to choose minimal or medium weights so that the exercise technique does not suffer during training at a fast pace.

In order for training in a circular mode to bring only positive results, you need to remember the following rules:

Choose the most suitable cardio and strength exercises for weight loss.
Include 2-3 elements for each major muscle group in the complex.
Before performing the main block, warm up your muscles with light cardio (running in place, jumping rope).
Perform movements from one circle without stopping. But if you are very tired, then pause for about 20 seconds.
A girl can perform a certain number of elements or do them for a while. For example, repeat the movement 12 times or perform it for 20 seconds.
The pause between sets should not exceed 3 minutes.
The number of rounds can be determined independently, but it is worth considering that usually the training lasts up to 40 minutes.
Exercise 2-3 times a week.
Take a break between workouts for 1-2 days.
Finish the routine with cardio or stretching.

Important! Beginning athletes should remember that the most important thing is compliance with the technique of performing the exercise. It's important to move correctly, even if you're working at a fast pace, to hit the target muscles. In addition, the technique allows you to avoid injuries.

2-3 hours before training you need to eat food rich in proteins and complex carbohydrates. It is not recommended to exercise on an empty stomach, as high-intensity training requires a lot of energy.

To get good results, you need to combine regular exercise with proper nutrition.

Carefully! Circuit training is contraindicated for people with cardiovascular pathologies and joint diseases.

Be sure to check out: CrossFit program for beginners CrossFit for men: basics and principles Effective exercises for circuit training Slim, fit and strong body with CrossFit: circuit training at home

The concept of the circuit training method

With the development of technology, more and more children and young people are turning away from physical activity, transferring their lives to computer screens. In addition, mental work is becoming much more popular than physical work. But nature provides for the need for a harmonious combination of physical and mental activity.

To date, science has developed many relevant methods aimed at increasing the level of physical development of children and adolescents. The circuit training method is considered one of the simplest and most effective, since it does not require complex sports equipment and can be used in all sports and at any level of physical fitness. For classes at school, the minimum equipment of the gym is sufficient, namely, the presence of jump ropes, benches and dumbbells.

The circuit training method was originally developed and proposed by English specialists R. Morgan and G. Adamson in 1952-1958. The basics of the circular training method are reflected in the works of such specialists as: M. Sholikh, L. Gerkan, X. Murtazin, M. Peysakhov, etc.

The popularity of the circuit training method is due to the fact that this method allows you to independently improve your physical fitness and acquire skills useful for the development of your health.

The main feature of circuit training is the regular cyclic repetition of a system of physical exercises over a certain period of time.

The circuit training method is subject to a system of rules, following which allows you to increase the effectiveness of your training.

Each round of training can be considered completed only after all exercises have been completed in a given sequence.
When performing a system of exercises using the circuit training method, resting for no more than 10-15 seconds per circuit is allowed.
After one full circle, you need to rest for 2-3 minutes. The rest interval between circles directly depends on the number of exercises.
When using the circuit training method, it is recommended to perform each exercise at least 10 times. Depending on the complexity of the exercise in circuit training, the number of repetitions is done from 10 to 30 times.
The circuit training method involves performing exercises in at least three circles.

Circuit training is implemented through several methods. Which approach you use depends on your fitness level, training goals, and age group.

Circuit training methods

Now let’s take a closer look at each of the approaches to organizing circuit training.

1. Continuous-flow method of circuit training

The continuous flow method of circuit training is aimed at developing endurance. Circular training using the method of continuous flow work consists of performing exercises together, most often without breaks or with a short rest interval. A characteristic feature of this approach to training is that the load increases and the number of exercises in one or more circles occurs.

2. Stream-interval method.

The flow-interval method is based on performing simple exercises with a minimum rest interval. This approach to training develops general and strength endurance, improves the respiratory and cardiovascular systems.

3. Intensive interval method.

Intensive Interval Circuit Training is used once your fitness level has increased significantly. The level of difficulty and power of the exercises is 75% of the maximum possible load. It is achieved by increasing intensity and reducing work time (10-20 seconds). Its goal is to reduce work time at a standard volume and maintain the time parameters of rest (40-90 seconds). The intensive interval training method of circuit training is aimed at developing maximum strength.

Recommendations

How to structure a whole lesson correctly, what is possible and what is not:

The time of one lesson is from a quarter of an hour to one hour. It depends on the physical characteristics or the type of sport that the person is already involved in.
During this time, perform 3-10 circles of 10-12 exercises.
One cycle - 8-15 repetitions for each task, 1 approach. Between tasks, rest no more than 10-20 seconds. No more than 1-3 minutes between circles.
It is recommended to choose movements that involve several muscles. Usually they take basic exercises, sometimes in various variations.
Be sure to do a warm-up before the process.
You should not eat or drink before starting. High tension can cause nausea and vomiting. You should also not drink during the process, only in case of severe thirst and dryness, take 1-2 sips.

If you follow the above rules, circular training will only bring benefits. The results are fast and improving every day. Most effective for burning fat.

Author: Full-Fit

What is circuit training?

The “Circuit training” method is a set of exercises developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds (England). Initially, we were talking about group classes for students. The goal was to find an exercise option that would allow exercise at an individualized intensity while still being fun and accessible to people of all abilities.

Later, this technique was modernized and became one of the most effective methods for weight loss.

Conventional training involves doing several sets of exercises on one machine (for example, 3 rounds of squats with a barbell), then moving on to the next one and doing a cycle of non-changing exercises on it, then moving on to a third, and so on.

Circuit training is an alternation of exercises (usually about 5-7) designed for different muscle groups, with a short rest interval between approaches.

Important! The break should be between a completed cycle of 5-7 exercises performed, and not between each type of load

The whole idea of these workouts is to train different muscle groups at the same time with minimal rest.

How to perform

The number of exercises from 8 to 10 is not necessary. A beginner athlete who has not had time to get in good shape can do 5-6. For physically developed women and girls, men and boys who want to maintain the body in excellent condition , on the contrary, it is possible to increase the circle to 12 “sectors”. The number of approaches – in this case, circles – is from 3 to 5. The number of repetitions when training at home without iron can only be calculated by the athlete himself; it will depend on his capabilities. With collapsible dumbbells and a barbell, you need to select such a weight that there are 10-20 repetitions “per circle”.

More repetitions - better fat burning effect, less - muscle polishing.

who have been conquering fat for months is also achieved by increasing the speed of repetitions. But this method can only be used without iron.

Rushing with dumbbells can lead to injury, not to mention kettlebells or barbells. With iron you need to increase not in speed, but in its weight.

The training time should not exceed 45 minutes.

Rest between circles cannot consist of lying down on the sofa; you should also not sit on a chair and generally freeze in place - the best option is to slowly walk around your home “gym”. At the end of the session you need to do the same.

Training Tips

Sets and reps

First of all, work on your technique, learn how to perform the exercises correctly, and ask to be observed from the outside. During the training we use a large number of repetitions (from 20). The main thing is to keep a good pace.

Weights

Do not chase the scales, use a weight slightly less than the working one. It should be such that you can do 15-20 intense repetitions without much strain. The weights themselves can be used in a variety of ways; for girls and women it would be better to start with their own weight; men can try lifting iron. But first of all – the right technique.

Nutrition and sports supplements

If you intend to lose weight, this does not mean that you need to starve yourself

Your body will burn a tremendous amount of energy, so it is important to replenish the supply. The diet should consist mainly of protein foods: milk, cottage cheese, eggs

Limit fatty foods and sweets while losing weight.

The use of sports supplements is not essential; today their value is overestimated. However, if you are serious, then you can think about using BCAA complexes, fat burners and protein. All this will speed up the weight loss process and improve muscle nutrition. In addition, it is much more convenient to drink a glass of milk with protein than to stuff a can of cottage cheese into yourself again.

Training principles

The success of the training always depends on the correct execution of the exercises. It is worth knowing about the principles of circuit training.

Important! Each subsequent exercise should be removed from the muscle group that was worked in the previous one, so that overwork does not occur.

The main rule is continuity of all exercises. As soon as one ends, you need to immediately move on to the next. Depending on endurance, athletes adjust the number of exercises, as well as the number of repetitions in approaches, and the number of “circles”.

The technique of performing the exercises depends on where the training takes place - in the gym or at home.

At the gym, you can include barbell bending, squats with dumbbells, or dips on the parallel bars. At home, squats, lunges and push-ups are suitable.

Circuit training is used everywhere; it is taken into account not only by fitness trainers, but also by physical education teachers.

Reference. In schools and sports clubs where circuit training is practiced, instructors divide students into groups according to their level of endurance.

How to build circuit training to burn fat to the maximum?

Some tips:

Ideally, the order of exercises within the circle should be such that the muscles being trained are located at a distance from each other, and the blood would have to travel a longer distance. For example, after a bench press, do your legs.
By using compound exercises, you can reduce the number of exercises but cover a large number of muscle groups. The best exercises for circuit training are familiar to everyone since childhood - these are squats, pull-ups and push-ups.
If you train with dumbbells or a barbell, then choose a relatively light weight with which you can perform 10-20 repetitions at a normal pace. If you can, aim for about 50% of your maximum weight for this exercise (maximum weight is the weight with which you can perform only one repetition).
Try not to rest between exercises within the same circle and no more than a minute between circles.
I do not recommend doing circuit training for more than an hour.
Remember to spend at least 5 minutes warming up and stretching after exercise, and also give your body enough time to rest.

Circuit training for girls at FitCurves

Do you have little time for sports? No motivation to study on your own? Welcome to FitCurves.

The company has been recognized as one of the fastest growing franchises in the world. This demand is due not only to the large number of gyms, but also to numerous internal studies that were conducted to determine the effectiveness of the program and develop the most optimal load and diet. Most articles and publications can be found here.

Millions of women around the world are now effectively using these developments.

FitCurves offers 30-minute circuit training for women

The Curves training program and equipment are designed specifically to suit the anatomical features of women. The classes are based on 30-minute circuit training with alternating exercises for different muscle groups.

What does the training include?

warm-up
strength training on machines
cardio training, including using step platforms
hitch
stretching

Circular exercises for girls are aimed at both weight loss, maintaining muscle tone, and a general therapeutic effect for the body. By purchasing a subscription, you receive an individual approach, fitness diagnostics, support from a trainer and nutritional advice so that the process of losing weight, cutting or gaining muscle mass is as quick and painless as possible. The training program is suitable for women of any age and physical shape, since the principle of operation of the simulators is based on rehabilitation technologies. In addition, you find yourself in a community of people who strive to develop together not only physically, but also spiritually.

Rules for circuit training

A typical circuit workout lasts between 15 and 60 minutes. During this time, from 3 to 10 cycles (circles) of 10-12 different physical exercises are performed. The circuit involves performing exercises one after another, in 8-15 approaches and 1 approach for each. The break directly between exercises is 10-20 seconds, between cycles - about 1-3 minutes.

The main rule for choosing exercises for circuit training is that they should involve as many muscle groups as possible. Most often, multi-joint basic exercises or variations thereof are used for circuit training. The complexity of the training depends on the choice of equipment (barbell, dumbbells, exercise machines, or performing with body weight).

Circuit training program

Before starting a circuit training session, a warm-up is required, consisting of several minutes of cardio (jumping rope, exercise bike, treadmill) and joint development, as well as performing the exercises of the main program with minimal weight and an emphasis on technique. At the end of the workout, cool down and do 5-10 minutes of slow cardio.

The immediate choice of exercises primarily depends on the availability of sports equipment, which will minimize the time of transition from one exercise to another. In this case, circuit training can be carried out both with free weights (see an example of circuit training in the CrossFit format), and on exercise machines or with body weight.

Contraindications

Circuit training is not recommended for people suffering from diseases of the cardiovascular system - primarily those who have high blood pressure or problems with the functioning of the heart. In addition, such training should not be carried out while following a low-carbohydrate or protein-free diet - this can cause hypoglycemia (low blood sugar) and fainting.

Highly active cyclic training is not suitable during pregnancy and the postpartum period, as well as in cases of problems with the musculoskeletal system or joints. If you have any doubts about whether circuit training is right for you or not, we strongly recommend consulting with your healthcare professional.

Warming up the muscles

There are many options for circuit training programs; in the future, you can diversify the basic training, or, once you get involved in the process, buy a gym membership and work out with a trainer.

And in order to tighten your muscles now and draw out the relief, without spending a lot of money and a lot of time on it, the option I proposed for home circuit training is quite suitable.

A 5-10 minute warm-up will warm up your muscles, preparing them for exercise. “Cold” muscles are easy to injure with the simplest exercises, and the effect of training with an unheated body will be minimal.

What it looks like: • squats (hands clasped in front of the chin): 10-15 times; • wall push-ups from a standing position: 10-15 times; • bending the body to the sides, forward, backward, bending at the lower back: 10-15 times. • rotation with arms bent at the elbows and legs bent at the knees: 5-10 times in each direction.

Now the muscles are ready for stress. Further training will make them work as efficiently as possible, burning fat deposits and gradually drawing a beautiful silhouette.