Effective circuit training program in the gym

When most of us first visit the gym, we try to master such popular exercise equipment as treadmills, exercise bikes, and steppers. But this is too little to lose calories or gain muscle.

Experienced athletes recommend starting sports with circuit training and doing it from time to time at an advanced stage.

What is circuit training in the gym?

The essence of circuit training is that an athlete can complete a full workout in a short period of time. The main criterion here is not the use of heavy weight, but the intensity of the workout: repeating one set after another. From the name itself it becomes clear that the selected exercises are performed one after another - in a circle.

When using this method, beginners are most often advised to practice using special devices and simulators. But at first it is better not to use barbells, weights, dumbbells, since working with these equipment requires certain skills and training.

Features of circuit training

It is as follows: circuit training works the muscles of the whole body and is not a technique for building large volumes. This is due to a completely different level of muscle development and energy replenishment.

With circular training, the body's energy is consumed to a greater extent and the muscles warm up.

General principles for creating weight loss programs

More often, overweight people who have never worked out in the gym want to get rid of fat. If you are a beginner, you should approach the start of training very responsibly, since your body is not yet ready for the stress. To lose weight, you first need to get your cardiovascular system into working order. Standing on the treadmill for 30 minutes straight away can overload your heart.

Focus on nutrition

A good trainer must understand that complex training in the gym to save fat is only part of the success. If his client, who wants to lose weight, eats as before, there will be no result. Indeed, in most cases, obesity is precisely a consequence of an incorrect diet and bad eating habits.

The diet of men is somewhat different from that of women. Therefore, you first need to determine the body’s need for nutrients: proteins, fats, carbohydrates. Weight loss occurs due to a slight reduction in the carbohydrate part relative to the norm. A trainer (or nutritionist) will be able to offer you a specific nutrition program.

If you introduce this diet into your daily lifestyle, weight loss will depend only on the gym program and compliance with it. That is, 70% of the path will be completed.

Number of repetitions and exercises

In order for men to have an effect from working in the gym, you need to clearly understand how a set of exercises for weight loss is structured.

The first element of the workout is cardio. You should start with 5-10 minutes, without much acceleration. If it’s an ellipsoid or an exercise bike, you can work even more in the first workouts. If it’s a treadmill, you need to dose the load.

If you are overweight, exercise on a treadmill should begin with walking at a brisk pace. Then everything depends on the state of the cardiovascular system and joints. If walking is easy for you and you don’t experience any discomfort either during or after training, increase your speed a little. Gradually build up to an easy jog. Speed ​​running is not needed here. Do not forget about sneakers with thick soles, as the load on the knee joints will be significant.

After the cardio comes the main part of the workout, which consists of strength exercises. Here your task is to expend maximum energy.

The goal is to get rid of fat over the muscles and tone them. Muscle mass will not grow at this stage. You will do it later, when you lose weight. Of course, the program will be different.

As for the weight loss program given in this article, even some exercises should not be excluded. Try to use everything: both the base and secondary elements to strengthen the muscles. All this will ensure active burning of calories and reducing your weight.

If you are using another program, remember that the base is the most energy-intensive of the exercises, so it is better that they are included in your complex. Even with a little weight, they will make you work up a good sweat. All that remains is to ensure control on the part of the trainer so that you do not harm yourself by doing anything incorrectly.

Selecting weights and taking a break between sets

Burning body fat in men is not an easy task. To lose weight, you should choose medium weights in the gym. To understand whether the weight is right or wrong, do 15-20 repetitions in each exercise. There should be enough strength until the last repetition and still remain for a couple of additional ones. If so, the weight is chosen correctly.

Break between approaches - 30-45 seconds

When losing weight, the important thing here is that you rest little and do a lot. So prepare dumbbells and the necessary weights in advance

And don't forget about the correct technique. There's no hurry. We work intensively, but thoughtfully! No complex will help if you work incorrectly or half-heartedly.

Now let’s give an example of a program that can be used as a base program for burning fat in men.

Circuit training: pros and cons

Circuit training is high-intensity interval training that combines elements of aerobic exercise and strength exercises. It allows you to burn subcutaneous fat without losing muscle mass.

The use of heavy weight during exercise helps to achieve the result described above. Men develop the top of their body, and girls develop the bottom. Each athlete chooses his own training plan. For high-quality results, you need to exercise with free weights.

Circuit training is contraindicated for people with heart disease (hypertension, arrhythmia, intracranial hypertension).

It can be difficult to implement from a practical point of view, because not all gyms are adapted for such training. Exercises must be performed without interruptions, so you always need to have free exercise equipment or equipment, and they may be occupied.

Positive and negative sides

Positive sides:

• endurance increases;
• fat is burned;
• the whole body is pumped in a short time;
• maximum oxygen consumption increases;
• metabolism increases;
• capillarization of all muscles increases;
• Can be combined with cardio;
• more calories are burned in a short period of time.

Negative sides:

• People with cardiovascular diseases should not exercise;
• It is worth choosing a time for classes so that the necessary exercise equipment is free;
• monotony of training.

Don't miss the most popular article in the section: Body drying for girls. Training program, detailed nutrition menu for the month by day.

Circuit training

For beginners

Each athlete creates his own personal exercise program. A mandatory rule is to warm up all muscle groups before training. You should not rush for heavy weights from the beginning of training.

After each approach, take a breath. The training program should not exceed 40 minutes. To avoid numerous injuries, you should give your body more rest.

Men typically start by training their arms, shoulders, chest, and back. Girls, on the contrary, pump up their lower body: buttocks, legs, stomach.

System of approaches for men:

• a variety of presses in all planes;
• deadlift from a standing position;
• lifting rods;
• a type of push-ups in inclined planes;
• squats.

System of approaches for girls:

• lunges with dumbbells;
• twisting;
• exercise bicycle in a lying position;
• raising limbs;
• jumping;
• lying position (hold/push-up).

Advanced level

Such workouts are suitable for experienced athletes and help to use all muscle groups. They can be used when you have little time for a full workout and need to work out the whole body.

An advanced workout begins with a ten-minute warm-up - light cardio. Then you need to do joint exercises. First, perform approaches with light weights, then 2-3 approaches with a worker and rest for less than 30 seconds.

The weight or resistance force must be optimal. You need to complete all repetitions, completing 3 of them with all your strength.

Example of basic exercises for advanced lower body training:

The exercises are repeated in a cycle (at least 3 cycles).

Intensity and mode

Since the circuit training technique is aimed at burning fat tissue, the intensity of the exercises should be high. However, do not forget that the training time should not exceed 40-50 minutes. During this time, you can complete 3-5 laps, so do not overload the set with the number of exercises.

Circuit training for girls in the gym can be performed using the Tabata protocol. That is, the maximum number of exercises is performed over a certain period of time, resting during load changes is no more than 15-20 seconds. This approach effectively maintains the heart rate zone for burning fat tissue, and the short rest interval between exercises does not reduce its threshold.

Training Options

They differ from each other into local and general. In the first case, a “point” effect on the muscles is selected, in the second, all muscles are trained.

Training is also differentiated by goals - strength, endurance, fat burning. CrossFit is responsible for the first two points - a vivid example of multi-component circuit training. To lose weight, you need cyclic exercises of the lower body, as well as arms and legs.

There are as many training options as there are exercises themselves. This allows you to verify the program every time. Traditionally, 4-5 exercises and 3-4 circles are suitable for working out the whole body.

Friday: High Intensity Workout

“Go for a high-intensity fitness workout to speed up your calorie burn and keep your mind fresh and interested in training and, of course, socializing.” Grab your friends and head to an indoor cardio gym or sign up for that class you've been afraid to try. Or try circuit training to burn subcutaneous fat

Having a strategy program like Rosante's is critical to effectively moving toward your goals, but this is where you have the opportunity to add to it to avoid getting bored. No matter what you choose, make sure you sweat it out - and have fun

Exercises for circuit training

Exercises allow you to “pump up blood” to all large muscle masses - legs, back, chest. And also relatively more - biceps, triceps and others.

One day's training includes:

• Horizontal thrust.
• Presses in the Smith machine.
• Leg presses.
• Standing arm curl with a barbell.
• Arm extensions in a block.

Before performing, you need to do a couple of warm-up approaches with light weight. As a rule, 1-2. For 1 approach you need to do up to 15 high-quality repetitions.

The following exercises for the new circuit training:

• Press with Hammer equipment.
• Bench press in a hack machine.
• Hyperextension.
• Pulling the barbell to the chest.
• Dumbbell bicep curls.
• Arm extensions.

3 exercise option for circuit training:

• Exercise for quadriceps in the simulator.
• Hamstring exercise.
• Lifting dumbbells up through the sides (deltas).
• Dips.
• Pull-ups.
• Vertical traction.
• Incline bench press.

Rules for doing the exercises:

• Before starting the program, you need to warm up your whole body - do a warm-up. It includes 10 minutes of easy running and joint exercises to prevent the risk of injury.
• Two exercises in a row should not be aimed at working the same muscle groups. This principle allows you to conduct a general workout of the whole body in a short time, loading it evenly.
• It takes 20-30 seconds to complete one exercise. It is necessary to select such a weight that you can complete all 15 repetitions, but still do not fail. The exercises are performed almost without interruption, so it is necessary to correctly calculate the strength and select a level of load so that there is enough energy for the maximum number of laps. It is recommended to pause for 2 or 5 minutes between the circles themselves.

To increase the effectiveness of training, it is necessary to periodize the load. Training should alternate - light, moderate, heavy, recovery and setting new goals.

The intensity is adjusted by increasing the number of exercises and the number of laps, increasing the speed and repetitions, and adding additional weight.

What kind of circuit training can be used as a model?

Lifehacker compiled two regular circuit workouts with and without equipment, as well as one high-intensity interval training.

Intense Interval Circuit Training

• Time : from 10 minutes.
• Rules : depending on your capabilities, perform from one to three circles.

Circuit training for home

• Time : 20 minutes.
• Rules : do not rest between exercises, pause 90 seconds between circles. Do three circuits.

Air squats

Keep your back straight, make sure your knees don't curl inward and your heels don't lift off the floor. Try to squat through the full range or at least until your thighs are parallel to the floor. Repeat 20 times.

Push ups

Keep your chest and hips touching the floor, do not place your elbows out to the sides. Try to rise with a straight back, without arching in the lower back. If that doesn’t work, kneel down or do push-ups. Do the exercise 10 times.

Lunges

If there is enough space, lunge while moving; if not, come back after each step. Make sure your back is straight and the knee of your front leg does not go beyond your toe. Do 10 times on each leg.

Plank

Stand in a lying position, tighten your abs and buttocks to avoid arching in your lower back. Hold the position for 30 seconds.

Running in place

Run on your toes, raise your knees high, help yourself with your hands. Perform the exercise at maximum intensity for 30 seconds.

Rock climber

While lying down, pull your knees to your chest one by one. You can place your foot on the floor or leave it suspended, as in the video. Try to keep your pelvis in place, do not arch your lower back. Do 20 times.

Lying leg raises

Starting position: straight legs 20–30 cm from the floor. Raise your legs to a right angle with your body and lower them back. For convenience, you can place your hands under your buttocks. Do not lift your lower back off the floor throughout the entire exercise. Perform 10 lifts.

Full body circuit training

To perform effectively, comfortable and high-quality sports equipment is a must. Each lesson (at home or in the gym) is always a short warm-up, exercise itself, cool-down and stretching. This is an ideal complex that allows you to achieve good results as quickly as possible.

Classic circuit training for all muscle groups:

• 20 squats.
• Plank (1 minute).
• Lunges or chair raises (15 per leg).
• Pull-ups (if you have a horizontal bar) or push-ups (10 reps).

It is necessary to do 4 circles with a short rest between exercises (30 seconds each) and a two-minute rest between circles.

How do circuit training differ from interval training?

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

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

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

Abdominal cords

A sequence is a sequence of exercises in a circuit training session. It is not necessary to adhere to the same number of approaches, it is only important to do all the planned exercises.

Circular abdominal training includes:

• Upper core exercises. This is raising the body from the floor, while the legs are bent at the knees.
• Lying leg raises.
• Crunches – simultaneous lifting of the body and tightening of the legs bent at the knees.
• Raising the body in the simulator.
• Pumping the press on the uneven bars (raising straight or bent legs to the chest).

When performing abdominal exercises, you need to concentrate very carefully on the target muscles, feel them and strain them as much as possible. Only in this case will you be able to pump this group well and achieve complete muscle fatigue, followed by strengthening, tone and the coveted relief.

Operating principle

What is so special about fitness organized in a circle mode? First of all, a special approach to the training process. The program implies that the exercises are performed in strict order one after another without breaks. There is no need to be afraid of overtraining, because the muscle group that received the load in the first exercise rests in the second.

The program must take into account the above feature. For example, if push-ups are done first and the upper body gets the load, then the next exercise should be squats. In this case, the bottom receives the load, and the top is restored. By gradually increasing the intensity of your workouts and adding new exercises, you can make this type of fitness more effective.

The situation with the number of circles may vary. Here a lot depends on endurance and level of training. At first, the number of circular repetitions can be 1-2, after which this number can be increased.

Below we will look at several examples of circuit training that have gained the most popularity and have proven effective in losing weight and increasing endurance.

For triceps and chest

This workout helps men develop more expressive chests and powerful arms. For women, it will be useful for maintaining an attractive shape of the arms and strengthening the chest muscles.

Training example:

• Bench press.
• Dumbbell flyes lying on an incline bench.
• Exercises on parallel bars.
• Bench press at an angle.
• Approach in the “Butterfly” simulator.
• Extension of arms from behind the head.

Then rest for 2-3 minutes - and again the same list of exercises in a circle.

Second phase. Building a base. 6-8 weeks[edit | edit code]

The goal of this stage is to master the technique of exercises with free weights and develop strength qualities. The number of workouts is the same - three times a week. At each of them, all major muscle groups are worked out. There is only one exercise per workout for each group. The number of repetitions per approach will decrease to 10-15, due to this the working weights in all exercises will increase. The number of working approaches for each muscle group will increase to two, not counting one or two warm-up approaches with significantly less weight. These two approaches can be performed either one after the other after a short pause, or in another way - after finishing the first round with one approach in each exercise, the second round follows exactly the same. The pace of execution is average, without sudden movements. The pauses between approaches are one and a half to two minutes. Below is an indicative program for this stage of preparation:

Circuit training 1. Monday[edit | edit code]

• Bent-over barbell row 2x10-15
• Bench press 2x10-15
• Leg press in the machine 2x10-15
• Leg bends in the machine 2x10-15
• Seated press on Smith machine 2x10-15
• Standing biceps curl 2x10-15
• Arm extensions on the upper block with a straight handle 2x10-15

Circuit training 2. Wednesday[edit | edit code]

• Dumbbell bench press on an incline bench 2x10-15
• Squats with a barbell on the shoulders 2x10-15
• Hyperextensions with a load behind the head 2x10-15
• Standing dumbbell raises from the sides up 2x10-15
• Dumbbell curls for biceps with a hammer grip 2x10-15
• Close grip bench press 2x10-15
• Upper block pull down with a medium grip to the chest while sitting 2x10-15

Circuit training 3. Friday[edit | edit code]

• Leg extensions on the simulator 2x10-15
• Deadlift on straight legs 2x10-15
• Pull the lower block along the body up to chest level 2x10-15
• Barbell curl on a Scott bench 2x10-15
• French bench press on a horizontal bench 2x10-15
• Lower block row to the waist while sitting 2x10-15
• Dumbbell flyes lying on an incline bench 2x10-15

Explanations for the program[edit | edit code]

All exercises in this circular complex are performed in 10-15 repetitions, which contributes to an increase in strength qualities and is an impetus for mass growth. This is also facilitated by the introduction to a set of exercises with free weights in basic movements. This complex is performed over 6-8 weeks. After that, we move on to a three-day split.

Squats

It is important to keep your head up, especially if you are a beginner. The best option is to look in front of you or even up.

While performing the exercise, it is very important to fix your gaze and under no circumstances look down . This is why there are a lot of mirrors in gyms - so that you can assess the position of your body without lowering your head, without turning around, and so on.

Sequencing:

• Keeping your back straight, slowly bend your knees and hips and squat down, as if you were sitting on an imaginary chair. The gluteal muscles must be pulled back to achieve balance.
• Then, as you exhale, you need to rise up, pushing off the floor with your heels. This way you return to the starting position. It is important to always keep your legs slightly bent - in a kind of fighting position.

Start squatting with an empty bar and increase the weight by no more than 5 kg each time.

Warm-up part

At the beginning of each circuit workout, do a warm-up. This will help prepare your body for intense exercise. As an example, let's look at the following complex:

1. We stand up straight and begin to move energetically on our toes, simulating light running, but without lifting our feet off the floor. At the same time, we bend our arms, squeeze our hands into a lock and begin to rotate them in different directions. We move like this for 30 seconds.
2. We stop. We stretch our arms in front of us and perform rotations at the elbow joints (forward and backward). Continue for 30 seconds. Then we spread our arms to the sides and again rotate our forearms in different directions for 30 seconds.
3. Slightly tilt your body forward, place your feet slightly wider than your shoulders, bend your arms and run in place. We raise our feet low. We move energetically for half a minute.
4. From the “standing” position, we move our leg back. We push off from the floor and raise the knee in front of us until the thigh is parallel to the floor. We immediately move our leg back. We move energetically, without pauses. We perform 20 knee thrusts on each side.
5. We spread our feet wide (70–80 cm). Cross your palms at your chest. We shift our body weight to the left, sit slightly on our feet and perform a sweep with our right shin. We quickly return to the starting position and repeat in the other direction. We move for 30 seconds.
6. We remain with our feet widely spaced. Now, instead of whipping, we perform alternating knee raises. At the same time, we pull the opposite elbow towards the raised knee joint. Before lifting your hips, sit up slightly on your feet. We continue for half a minute.

To finish, take a deep breath and stretch your arms up, standing on your toes. Repeat 4-5 times. We warm up at an even pace, without pauses between exercises.

We recommend reading: How much muscle mass can you gain in a year?

Number of exercises in a cycle

One workout includes from 4 to 6 exercises, with sets of 10-15 repetitions. As a rule, there are no breaks between exercises. The very transition from one exercise to another or from one apparatus to another is a kind of pause that allows you to “take a breath.”

Circuit training can be modified in various ways, training different muscle groups on separate days, or loading the entire body if you need to achieve a strong fat-burning effect.

The only recommendation is not to do refusal exercises. It is necessary to maintain high energy levels and good intensity. With proper nutrition, the right amount of vitamins and microelements, your body will be able to recover within two days.

Exercises

The cycling of loads in circuit training develops all muscle groups during one session. In selecting sets, the main thing is to select the load in such a way that the development of muscle groups is variable. For example, after an exercise to develop the pectoral muscles, you should work on your legs, then your back and abs.

In circuit-type training, you should give preference to basic exercises. They involve several muscle groups at once, which means that burning subcutaneous fat will be more effective.

Exercises for circuit training:

• jumping from place to platform;
• deadlift;
• lunges with dumbbells, possible with movement around the room;
• squats with a barbell in a Smith machine;
• Bulgarian lunges with dumbbells;
• Burpee exercise;
• dumbbell bench press;
• push-ups from the floor, support, at an angle;
• pull-ups on the horizontal bar;
• bar pull to the chin;
• block pull behind the head;
• pulling the block to the chest from above;
• hyperextension;
• twisting for a while;
• hanging leg raises.
• treadmill
• exercise bike;
• orbitrek;
• jumping rope.

Examples of circuit training programs

Classic training for all muscle groups to burn subcutaneous fat includes:

After completing your workout, be sure to do a cool-down on the cardio machine - gradually lower your heart rate and restore your breathing.

To give the body time to recover, it is necessary to alternate muscle groups not only directly during exercise, but also on certain training days. For example, if on Monday classes began with exercises on the back, then on Wednesday or Thursday they should begin with the chest, and on Saturday with the legs.

Lesson programs

There are many ready-made strength training programs. To choose the most suitable one for yourself, you need to clearly define the goals of your studies.

In addition, it is important to objectively assess your level of physical fitness. There are programs for beginners and more experienced athletes.

You can practice the circuit training programs presented below both at home and in the gym. Some activities will not require any additional equipment. For others you will have to find a burden.

For beginners

Beginners in sports should practice the simplest programs. A circuit training plan for beginner girls who want to lose weight is presented in the table.

You need to perform this program 2-3 times a week. You should not exercise every day, as the muscles need time to recover.

On days free from circuit training, you can do cardio training.

For intermediate level

After some time, you can move on to a more advanced training program for intermediate levels.

This program involves consistently working out the muscles of the whole body. It is more effective and allows you to achieve more pronounced muscle relief.

For advanced level

Experienced athletes can engage in the pro level program. It should include more complex exercises that require developed coordination, strength and endurance.

An example of such a circuit training in the gym for girls is presented in the table.

Even experienced athletes should not take too much weight. In circuit training, the main thing is to follow the correct technique and feel the target muscles.

With an emphasis on the buttocks

Many girls go in for fitness with the goal of losing weight and pumping up their butt. In this case, a circular training program with an emphasis on the buttocks is ideal for them.

You cannot do this plan more than 2 times a week. Otherwise, the buttocks will not have time to recover, as a result of which the muscles will not grow and strengthen.

With an emphasis on the abs

Another priority for many losing weight is to acquire a flat stomach with slight definition. To achieve this goal, you can perform ligaments on the abs. This training will also be circular. An example of it is presented in the table.

This complex is also performed in a circle 3-4 times. You can do it at the end of a workout for other muscle groups or after cardio.

It is imperative to combine exercise with proper nutrition. If you do not adhere to a balanced diet, there will be no effect from training. After all, it is known that abs are not made in the gym, but in the kitchen.

How to choose circuit training?

Circuit training can have different intensity and pursue different goals (drying, losing weight, endurance). They begin with a warm-up and warm-up sets, training itself and a cool-down.

To choose a workout, you need to decide on the exercises and the level of load. If you need to pump up your whole body, then it is better to give preference to multi-joint basic exercises (squats, lunges, presses, deadlifts). This is an excellent basis for developing the strength and mass of an athlete.

Such training is done no more than 3 times a week . If possible, you need to change the exercises, their sequence, the load, in order to give the body an impulse for development each time.

Knowing the principles of circuit training described above, it is easy to choose effective exercises for yourself and start your program.

What is circuit training[edit | edit code]

Circuit training for relief in the gym

Circuit training with barbell

Circuit training with dumbbells

Circuit training for boxers

Circuit training

is a high-intensity training method that can be used to increase endurance and also for cutting. Circuit training is of little use for stimulating muscle growth and increasing strength, especially if performed on a regular basis. Developed by RE Morgan and GT Anderson in 1953 (University of Leeds in England). It is debilitating and requires a long recovery.

Circuit training can consist of strength exercises (bodybuilding, powerlifting) and aerobic exercises (fitness, gymnastics, athletics). One circle consists of several exercises (6-10) for different parts of the body, which are performed sequentially one after another in 1 approach. Each exercise has a certain number of repetitions or is performed over a certain period of time. Between exercises of one circuit there are short rest periods (about 30 s), a longer break is taken after the completion of each circuit (2-3 minutes).

In one workout, all the main muscle groups of the body are worked out (each exercise for a separate group), one lesson can include from 2 to 6 circles, the total duration of the training is 30-60 minutes (no more). The technique is suitable for both beginners (preparing the body for stress) and for more experienced athletes to solve various tactical problems (drying, endurance, strength). Circuit training can be of a wave nature (weak, medium and high). The intensity increases as the number of circuits, repetitions, and rest periods become shorter.

Features of strength circuit training (bodybuilding)[edit | edit code]

• Multi-joint basic exercises for large muscle groups are more often used. They are the ones who lay the future foundation for the development of strength and mass of the athlete.
• If possible, these basic exercises should be performed on machines, at least at the most basic level of training. Until the technique of performing basic movements with free weights has been established, it is on the machines that you can get the full benefit while performing the exercises.
• All exercises are performed in multi-repetition “pumping” mode. This mode promotes maximum muscle capillarization, which is a necessary condition for their further growth.
• Circuit training is carried out 2-3 times a week, at each of them, if possible, both the exercises themselves and the sequence of working out muscle groups are changed. For example, if we started one workout with back training, then the second should start with chest training, the third with leg training, etc.
• Only one exercise is used for each muscle group. At the initial stage, only one working approach is done in this exercise, not counting the warm-up ones. As you train, the number of working approaches can increase to two and then to three. Below is one of the circuit training programs. Trainings are held on Monday, Wednesday and Friday (or Tuesday, Thursday, Saturday).

Very often, erroneous schemes for girls that have nothing to do with circuit training are posted online. If you plan to exercise outside of the gym (fitness, aerobics, at home, stadium or street), then the optimal plans are described in the articles interval training and cardio training.

Making a plan[edit | edit code]

• Warm up before starting and cool down after finishing.
• Make or choose a circle of 6-10 exercises for different muscle groups throughout the body. Two consecutive exercises should not involve the same group.
• You need to spend 20-30 seconds to complete one exercise. Use such a weight that failure occurs at the end of this time (selection of weights is carried out during the first workout). After each exercise there is a break of 30 seconds. After completing the circle, take a break for 2-5 minutes.

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

• 1 week
  : light intensity
• Week 2
  : moderate
• Week 3
  : hard
• Week 4
  : recovery/weight selection

You can regulate the intensity by: a) increasing the number of circuit exercises and the number of laps b) rest duration c) speed and number of repetitions

Example of a circuit training program with periodization[edit | edit code]

Conclusion

Circuit training is well suited for beginners: it teaches you how to perform exercises correctly and provides a good basis for further exercise. Those who want to lose weight also choose this training.

However, do not forget that a good workout is impossible without a proper diet. Circuit training can also be done at home.

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

General recommendations

It is impossible to lose weight through exercise alone. Priorities: eating right, drinking enough, revising your lifestyle.

Useful tips for girls:

Keep a food diary. Eliminate fast carbohydrates from your diet: sweets, flour products, pasta and fatty foods. Give preference to fresh vegetables, low-fat meat and fish.

Monitor your drinking regime - with regular training, the body needs at least 2-2.5 liters of fluid per day.

Organize a daily routine, try to go to bed and wake up at the same time, allocate at least 7-8 hours a day for sleep. Don't forget the importance of outdoor recreation. Monitor your health during training

Do not increase the load if the body is not yet ready for this - everything should happen gradually. If after performing any exercise your health worsens, temporarily replace it with another movement. Choose comfortable lightweight sports shoes of the appropriate size for exercise so that they do not cause discomfort. The ideal uniform for training is made from natural fabric and does not restrict movement.