Circuit training for men at home

How to create an effective outline

• Before starting, be sure 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

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.

For beginners, it is recommended to start with 3 circles.

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.

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.

First stage. 6-8 weeks[edit | edit code]

Circuit training 1. Monday[edit | edit code]

Let's divide the muscles of the body into several main groups and work sequentially on each of them. These are the back, chest, quadriceps, leg biceps, deltoids, triceps, arm biceps. Consciously, at this stage, no load is placed on the abs, calves and forearms. They still receive sufficient load while working other muscle groups.

• Lower pulley to the stomach 1x15-20
• Smith machine flat bench press 1x15-20
• Leg press in the machine 1x15-20
• Seated press on Smith machine 1x15-20
• Standing biceps curl 1x15-20
• Arm extensions on the upper block with a straight handle 1x15-20

Before performing each exercise, perform one or two warm-up approaches of the same exercise with a weight significantly lower than the working one.

Circuit training 2. Wednesday[edit | edit code]

In all the exercises below, the operating mode is the same - 1x15-20

• Hummer Seated Chest Press
• Hack machine squats
• Hyperextension
• Pull the lower block along the body to chest level
• Hammer grip dumbbell curls
• Arm extensions on the upper block with a rope handle
• Sitting lat pulldown to the chest

Circuit training 3. Friday[edit | edit code]

Since free weights are not used at this initial stage, some machine exercises may be repeated. The mode of operation in all exercises is 1x15-20

• Leg extensions in the machine
• Bend legs in the machine
• Side-to-side dumbbell raises
• Dumbbell curls with supination during movement
• Dips
• Abdominal rows in the Hammer machine
• Smith machine 30 degree press

Explanations for the program[edit | edit code]

All exercises that circuit training includes are performed in the same 1x15-20 mode with medium intensity, that is, the weight is selected in such a way that the approach ends a couple of repetitions before failure occurs. The pace of the exercises is average. Rest time between circles is 1.5-2 minutes. This set of exercises is designed to be completed over a period of 6-8 weeks. Next we modify it a little. The strategy is the same - circuit training. However, at the same time, we slightly reduce the number of repetitions in the approach to 10-12, while increasing the number of approaches per muscle being worked. We are gradually starting to introduce basic exercises with a barbell, for example, squats and bench presses.

About the program

This training program is suitable for those women who have never been to the gym before, have not run in the morning, and are not aware of the names of the exercise machines and how to use them. In general, it is suitable only for a beginner who is not yet fully confident in his abilities and does not know how to correctly perform various exercises.

The first recommended training program for beginner girls is circuit training. This program affects all muscle groups at once, but at the same time it is quite simple and well suited for the female body. So for starters, you should master circuit training, understand the technique and practice for 1-2 months. During this time, the muscle frame will come into a suitable shape for moving on to more serious loads.

Number of classes

Beginners who have just come to the gym are usually full of enthusiasm and are ready to practice even every day. This is the wrong approach - very intense training will only exhaust the body, since the muscles simply will not have time to recover. In the best case, at your next training session you will physically not be able to perform all the necessary exercises, and the most unpleasant scenario is an injury received during training.

So the ideal training schedule is considered to be 3 visits to the gym per week. Thanks to pauses of 1-2 days between classes, the muscles will recover sufficiently so that they can continue to be “pumped.”

Training program

Each session is designed to work all muscle groups, but the exercises themselves will vary. The workout begins with a warm-up, which should last 5 minutes or more. The purpose of the warm-up is to warm up the whole body, and in particular the joints and muscles.

As a rule, the muscle corset of beginners is weak, so special attention should be paid to preparing the back. The best way for beginners is hyperextension

If your gym does not have such a machine, you can replace training with it by working with a fitball.

At the end of the workout, do not forget about the cool-down - for example, cardio. Run on a treadmill or elliptical for 10-15 minutes, gradually reducing your speed until your heart rate returns to normal. It is also worth doing a few simple exercises from the cool-down program to avoid unpleasant (including painful) sensations in the muscles in the following days.

The workout itself should last longer than about 70 minutes - if you don't fit within this limit, then you're spending too much time resting between sets.

Features of the female body in the context of training

The load during training should be uneven, because... it is associated with the menstrual cycle. During the first 14 days of the cycle, it is recommended to increase the intensity of training, because... At this time, the body is ready for stress and regeneration. But then it is better to gradually reduce the load.

Briefly, it looks like this - for the first 14 days you perform 4 sets of all exercises from the training program. Well, in the next 14 days the number of approaches is reduced to 3.

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.

What is circuit training

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 exercises in one set 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 follow 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

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

Advantages

1. Circuit training allows you to lose weight by burning excess subcutaneous fat, strengthen muscles and improve body contour in a short time.
2. Development and strengthening of the cardiovascular system,
3. The ability to pump up with little or no equipment, using only body weight.
4. The ability to train effectively at home, on vacation, a business trip or lack of free time.
5. 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.

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.

We work for results

Advantages of the circular technique

If you decide to work using the circuit training method, then you must technically correctly do all the exercises included in the complex.

As a rule, the complex consists of squats, various lunges, push-ups/pull-ups, strength training on machines (with and without counterweights), and all kinds of exercises for the abdominal muscles.

All unfamiliar segments must be studied and their technique worked out before the program begins.

If the types of training and load are selected correctly, then the body will work in a “fat-burning” mode during classes, maintaining the pulse at 110-150 beats per minute (depending on the age group).

Circuit training allows you to use your time more efficiently, as it makes it possible to perform more sets/repetitions compared to the conventional method.

More load means more energy expenditure, which forces the body to find hidden reserves and work with full dedication during training.

This also applies to the endocrine system, which begins to more intensively produce the necessary hormones (anabolic steroids) that help actively burn fat.

It is very important that the process does not end after the end of the workout, but lasts from 10 to 15 hours

Diet features

Since circuit training requires a lot of energy, the nutrition must be appropriate. You need to fill your diet with protein foods and simple carbohydrates in order to have energy for training.

Eat a lot of fresh vegetables and fruits, try to drink your daily amount of water. We must give up fried, sweet and starchy foods and give preference to natural foods of plant origin.

In addition, do not forget about sports supplements and sports nutrition elements. These are proteins, amino acids and protein shakes that help keep the body in good shape.

Circuit training for men

The peculiarity of cyclic training is the ability to work all muscles at once. Aerobic exercises are combined with strength training to burn fat.

For such an exercise, it is necessary to select 10-12 exercises designed to pump the whole body, with intervals between approaches of no more than one minute. These exercises are perfect for burning fat cells.

Squats

The lesson belongs to the basic section, it involves many joint movements. The load is mainly distributed on the quadriceps muscle located on the front surface of the thigh, calves, spinal erectors, hip extensor and knee flexor, deltoid, arms. At this time, the press works as a stabilizer, due to which it strengthens (more details here).

Romanian deadlift

How to do it correctly is described in detail here. This is a straight-legged deadlift that is heavy and basic. Its main task is to work with the hip extensor and knee flexor. The exercise is a multi-joint exercise, but creates increased stress on the spine. It is noteworthy in that it relieves stress from the knee joints due to uniform distribution across the muscles of the lower extremities and increases the effectiveness of squats. When performing the task, the hamstring serves as a stabilizer for the knees.

Bench press at an angle

Allows you to equalize the volume of the pectoralis major and minor muscles. The upper beam is developed during bench press on a bench with a positive incline, the lower one is trained on a bench with a negative incline. This allows you to accumulate muscle strength, the shoulder girdle and triceps work. When working the lagging muscles, the task can be carried out as an isolating one, but you should not get carried away with too much weight. An unnatural position for your shoulders can cause injury. (Equipment details)

Dumbbell Angle Press

One of the best basic strength exercises is multi-joint, allowing you to focus on the left and right sides of the chest. Since its development occurs asymmetrically, isolating movements are necessary and dumbbells can do this

The exercise is mainly recommended for professionals, but for beginners it is better to work with minimal weight. And coordinating movements with dumbbells is much more difficult.

Bent-over barbell row

Basic exercise for the back, (how to do it correctly) its latissimus muscles, affects the formation of a V-shaped figure. During execution, the force is distributed among a large number of joints, thereby reducing the risk of injury. It is advisable to do one of the first, at least after that move on to pull-ups on the bar.

Wide grip pull-up

It is also basic, performed without additional weights. Tightening the body is performed through the usual comfortable contraction. The widest backs are also involved with the function of pulling something towards you.

Lifting the barbell to the chin

Performed for the shoulder girdle. At the same time, it loads the anterior bundle of the deltoid muscle, trapezius, and the middle part of the delta. The latter works while bringing the bar to the chin. It is recommended to carry out the load with small working weights. Read about him in the article: bodytrain.ru/uprazhnenija/tyaga-k-podborodku.html

Swing your arms on the simulator

An isolation exercise to develop the deltoid muscle of the shoulder. It is performed in a crossover while standing or bending over, but in any case it affects the back bun, making the shoulders voluminous and round

When conducting classes, you should pay attention to the fact that the elbow is higher than the hand, otherwise the load will move to the back and trapezius

Lower body circuit training

Circular - 4 circles
Squats without weights

• 1 lap - 12 in 15 seconds, 2 lap - 10 in 15 seconds, 3 and 4 laps - 8 in 15 seconds
• Body part: Quadriceps Equipment: Body weight

Extensions in the simulator with each leg alternately

• 1 lap - 12 in 15 seconds, 2 lap - 10 in 15 seconds, 3 and 4 laps - 8 in 15 seconds
• Body part: Quadriceps Equipment: Exercise

Lunge with dumbbells forward

• 1 lap - 12 in 15 seconds, 2 lap - 10 in 15 seconds, 3 and 4 laps - 8 in 15 seconds
• Body part: Quadriceps Equipment: Dumbbells

Deadlift with a barbell on straight legs

• 1 lap - 12 in 15 seconds, 2 lap - 10 in 15 seconds, 3 and 4 laps - 8 in 15 seconds
• Body part: Hamstrings Equipment: Barbell

Calf raises on a leg press machine

• 1 lap - 12 in 15 seconds, 2 lap - 10 in 15 seconds, 3 and 4 laps - 8 in 15 seconds
• Body part: Calves Equipment: Exercise

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With such an arsenal of exercises and a basic understanding of the concept, any man has unlimited circuit training options available to him. Have fun training.

Calorie calculation

We calculate calories using the special Harris-Benedict formula. There are several such formulas for calculating nutrition by age, weight and height. We choose this formula. This is a fairly simple formula to calculate.

It comes separately for men and separately for women. Female = 655 + (weight in kg x 9.6) + (1.7 x height in cm) - (4.7 x age) As you can see, there is nothing complicated.

For an example of calculation, let’s take a girl: 170 cm tall, 80 kg weight and her age 30 years. Substitute the values ​​into the formula. 655 + (80 kg x 9.6) + (1.7 x 170 cm) - (4.7 x 30 years) = 655 + 768 + 289 + 141,655 + 768 + 289 + 141 = 1853 kilocalories, consumed by our girl at rest.

Now we need to add an activity coefficient, i.e. clarify how much it moves.

Activity coefficients.

• 1.2 with a sedentary lifestyle
• 1.375 with light activity (light workouts 1-3 times a week)
• 1.55 with moderate activity (intensive training 3-5 times a week)
• 1.725 with increased activity (intensive training 6-7 times a week)
• 1.9 with extra activity (extra-intense training or heavy physical work)

We choose the second coefficient 1.375 light training 3 times a week. You don’t need to work hard right away in the beginning. Therefore - light.

Now we need to multiply the coefficient by the amount we received from the formula. 1853 x 1.375 = 2548 This is how many calories our girl spends per day working out in the gym 3 times a week.

And she needs so many calories to keep her weight at 80 kg.

It is very important

If our girl goes to the gym in order to lose weight, but does not reduce her caloric intake, then she will not be able to lose weight. Therefore, the easiest way to lose weight (the most physiological and safest) is to take 20% from our number (2548 food per 80 kg).

Find out the number of calories that make up 20% of 2548 kcal. 2548 x 20: 100 = 510 kcalories is 20% of 2548 kcalories. Now we subtract the resulting result (510 kcalories) from the main number (2548 kcalories). 2548 - 510 = 2038 kcalories We get the number 2038 kcalories.

This is how many calories our girl needs to eat per day in order to be guaranteed and safe to lose weight. Naturally, she trains 3 times a week in the gym.

Now we just have to find out how many calories we should consume per meal. Since we eat 6 times a day, we need to divide 2038 kcal by 6. 2038: 6 = 340 kcal.

The most important thing we learned is that we need to eat 340 kilocalories in one meal. Of course, it's a lot of hassle for a beginner. Calculate calories, keep two diaries. And this must be done without fail. Then you will get a system that will lead you to weight loss.

But the good news is that you don't have to keep a food diary all the time. It only needs to be maintained for 2 months. Then you can easily determine by eye how many calories are in a particular product. But you need to keep a training diary constantly.

After exercising in this mode for several months, you will feel how your body is tightened and the kilograms are reduced. Having lost 3 - 5 kilograms, you will need to recalculate your caloric intake according to your new weight.

For example, if you weighed 80 kg and lost weight to 75 kg, then we recalculate the calorie intake for 75 kg. Naturally, this will be a smaller number of calories that you will need to eat.

And the physical part of the classes should not stand still. After a couple of months you will need to add sets 4 and 5. After you become comfortable with them, you need to constantly increase the number of repetitions in the approach and increase the working weight.

You also need to know the following: a person does not lose weight in some places (selectively). Weight loss occurs throughout the entire body at once. And last of all, the buttocks and stomach lose weight. That's why they are called problem areas. But it is quite possible to pump up the muscles you need.

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.

Gym program for girls

On average, the “shelf life” of any gym program for girls is two months, plus a couple of weeks. In big sports this is called the mesocycle, medium-term planning of the training load. There is also a microcycle, it lasts from 3 to 14 days. For gym goers, as a rule, this is a calendar week (it’s just more convenient). Usually a microcycle is the same program in the gym for girls, 3-4 workouts per week that are repeated.

In the calendar year, every girl has a date, an event, a period in which she wants to shine, show her best form, and be the most beautiful. Most often this is a vacation, wedding, anniversary, corporate party. There are plenty of options. By analogy with sports, these are the most important competitions that you need to approach at the peak of your physical capabilities.

Planning the load for such a long time is called a macrocycle. We suggest choosing an event or date on the calendar that you want to approach in the slimmest possible way. This will be the main goal. We divide it into several small intermediate goals. They are all interconnected and all complement each other.

We know that success consists of many components. Therefore, you will have to work on such parameters as: increasing muscle mass, reducing subcutaneous fat, developing strength, endurance, speed, flexibility, agility, improving posture, working on lagging or priority muscle groups.

It is advisable to create a separate program for each parameter in the gym for girls, highlight your own period of time (mesocycle) and work specifically on it. And alternate mesocycles with each other on the way to the main goal.

But at the end of the road there will come a time when you need to make a final push, gather all your strength and show the best quality of which you are capable.

Basic rules and number of exercises in a cycle

Standard circuit training in the gym combines loads of various types: strength, cardio, aerobic. One circle consists of 4-7 exercises, performed alternately and continuously.

The training begins with a mandatory warm-up, built on light loads for stretching and warming up.

Note! When developing an individual workout, you should take into account the goals of playing sports and, based on this, choose exercises (to get rid of excess weight, create relief, etc.) accordingly.

The training begins with 3 circles, including 3-4 exercises, 10-20 repetitions. At this pace, 14-20 days pass, then the number of classes increases to 7.

Warm-up and cool-down

Beginner athletes and those who want to get rid of extra pounds need to first focus on simple basic exercises.
Even low-impact exercises can result in injury if you skip the warm-up. Muscles should be prepared for active work. A properly performed warm-up will not eliminate the risk of injury, but it will significantly reduce it.

Popular preparatory classes include:

• Circle of stoves . Stand straight, hands at your sides, describe a circle with your shoulders;
• Preparing the spine - stand straight, bend over, resting your palms on your knees, arch your back, return to the starting position.
• Torso bends . Stand straight, feet shoulder-width apart, clasp your hands in front and lift up. Lean your body to the left, hold for a couple of seconds, lean to the right. Perform 15-20 approaches.

After a successful workout, the result needs to be consolidated. To do this, do a cool-down to relieve tension and stress. The cool-down consists of simple steps forward, stretching, and rolling from one leg to the other.

Be sure to read: A set of functional exercises, what it is in fitness and an example of a training program

Intensity and loads

The circular load is quite complex, so it is performed strictly determined by the trainer the number of times a month.

There are different types of systems based on the desired end result:

• for combustion kg;
• for building relief;
• to strengthen muscles.

Training can be low, medium and high intensity, static or change weekly to obtain sustainable results.

The initial weight and purpose of the exercise will help determine the appropriate load.

Low load exercises are carried out for the purpose of fat burning, and intense training is aimed at strengthening muscles and creating relief. This type of training is not used for building mass, since it requires strong intense loads.

Schedule, frequency, rest

The duration of a standard circuit training ranges from 20 minutes to 1.5 hours. During the specified period of time, the number of laps may change.

Typically, training includes performing up to 10 exercises for different muscle groups, 3-10 circles. The circuit involves repeating exercises one after another in 6-10 approaches.

Important! During circuit training, it is necessary to maintain a breathing rhythm and maintain a minimum rest time during transitions - between classes for 10-20 seconds, between cycles - from 1 to 3 minutes.

Low and medium intensity training for weight loss is recommended to be performed 2-3 times a week. The frequency of classes may vary depending on your goals. The optimal training schedule for beginners: 3 times a week for 3-4 circles (15-20 repetitions).

Circuit training for men at home and in the gym

To maintain an athletic figure, circuit training for men is an ideal option.
It is great for both super-busy businessmen and people who prefer to exercise at home. This type of training allows you to increase muscle strength and endurance, and at the same time strengthens the cardiovascular system through aerobic exercise.

Many options that can be created from programs and subprograms involve the muscles of the upper and lower parts of the body, due to the rotation of which the loads alternate, training is accelerated with no pauses, and the effect of the training increases many times over.

This is also an excellent circuit training for fat burning for men, because the continuous process of strength training in combination with effective cardio sessions helps stimulate thermolipolysis not only during the complex, but also for two days after it. Thus, the recommended training regimen every other day (3 times a week) turns the destruction of energy fat reserves into a continuous process.

These exercises can be performed both at home (especially for beginners and amateur athletes) and in a professional gym with the participation of an experienced “guru”.

Drying training

A circuit training program for men can also be a drying element. Exercising at an active pace allows you to burn calories while toning your body.

The advantage of the program is that it increases endurance, but the muscles do not grow. The training will also be effective for women, as it develops flexibility and flexibility. A special feature of the training is the categorization into muscle groups. For example, on one day it is the chest and back, on the second - arms and shoulders, on the third - legs and buttocks:

• On the first day of circuit training for men, the gym includes dumbbell bench press and weighted arm curls, upper and lower rows, jumping rope, fast running and push-ups.
• The second day consists of squats and jumping rope. Next, lunges and deadlifts are performed. Leg bending and leg swings in the simulator are done at the final stage of training. You need to finish your training with a quick run.
• On the third day, loads are done with dumbbells on the arms and an exercise is performed with a jump rope. Pumping up the upper and lower abs and bending the torso helps develop endurance and shape the waist. Orbitrek and fast running enhance the fat burning process.

Circuit training for girls in the gym

Most girls and women come to the gym to lose weight, get slender legs, firm rounded buttocks, and a flat stomach. Body contour, thin waist, graceful legs and attractive buttocks - all this cannot be achieved by ordinary exercises. A beautiful body means health. Circular training in the gym for girls is a training principle that will help you noticeably tighten your figure in 3-4 months and improve the athlete’s athletic performance.

Before each lesson, warm-up is required. The cycle may vary, approximately the scheme may look like this. First day (Monday):

Incline row 1x15 (for all exercises). Bench press. Leg press with wide stance. Seated press (in Smith machine). Standing barbell raise (biceps). Extension of arms in a triceps block.

Second day (Wednesday):

Incline bench press. Squats with a barbell behind your head. Hyperextension. Working with the lower crossover block: stretching your arms to your chest (biceps). Alternate bending of arms at the elbows with dumbbells. Seated chest row.

Third day (Friday):

Leg extension in the machine (quadriceps). Leg bending while lying on a bench (hamstring). Raising dumbbells to the sides. Lifting the body with hands resting on the uneven bars. Bent row. Smith machine press at a 30 degree angle.

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.

Basic principles of circuit training

• Using multi-joint exercises. Such movements are also called basic and allow you to effectively load all muscle groups, including small stabilizing muscles that are not involved in isolated work.
• Multi-repetitive nature of the load. Circuit training involves a high number of repetitions in each approach. This allows you to improve muscle capillarization and increase their strength potential.
• One exercise for each muscle. Circuit training involves only one exercise for a specific muscle group. The number of working approaches at the initial stage is 1; as strength indicators and training experience increase, this figure can be increased to 2-3 approaches.
• Variety of exercises. On each training day, we change both the sequence of exercises and the exercises themselves. This technique will not allow the body to adapt to the loads, and each time the training will be as intense as possible.

Next, we will present the circuit training complex for the gym itself.

Circuit training program

Main program parameters:

• Training 3 times a week: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.
• Total duration of the program: 6 weeks.
• In the first 1-2 weeks, use 2 training circles, in subsequent weeks - 3.
• Before starting your workout, be sure to do a deep warm-up and warm up all your muscles.

Day #1 – Monday

This is what 1 training lap looks like. Total number of laps: 2-3. Rest between circuits: 2 min.

Day #2 – Wednesday

Total number of laps: 2-3. Rest between circuits: 2 min.

Day #3 – Friday

Total number of laps: 2-3. Rest between circuits: 2 min.

Circuit training in the gym for girls

Basic Rules

Before starting circuit training for men, you need to warm up for 10 to 15 minutes. This could be a treadmill or a bicycle. If this is not possible, then a jump rope will help replace cardio.

Loads should be divided into three types: light, moderate and complex exercises. You need to start with the first ones so that the muscles are prepared and there is no stretching of the soft tissues.

For each large muscle group, you need to use two exercises with 2-3 approaches. The time between sets to rest is minimal. Ideally, the load is performed with super sets, but if it’s hard, then you need to take breaks.

Circuit training for beginners in the gym should not take more than 30 minutes; this time is enough to warm up the body and work out the necessary muscle groups. If the training is delayed, overwork may occur and performance will decrease.

The body needs rest, so you need to perform the next cycle no earlier than 2 days later. During this time, the muscles will have time to renew themselves.

The simplest circuit training program for women and men

Naturally, without the appropriate experience, creating a high-quality and effective circuit training program will not be easy. However, due to the fairly free choice of exercises, you can find information on the Internet and work out the best combinations. True, you should not be overzealous and choose the most difficult and difficult exercises; it is better to compare them with your current physical condition and, based on it, increase the load gradually.

Need to know

Now there is simply a colossal number of different programs for circuit training aimed at burning excess weight, so it can be difficult to choose on your own. You should definitely consult with a trainer, even if in the future you are going to train at home, no one will refuse to give you good advice, and if you ask nicely, they will draw up a plan.

Various squats

You can squat in different ways; there is plenty of information about this on the Internet. Moreover, such exercises are aimed specifically at working the gluteal and thigh muscles, as well as the abs. Here you use your own body weight, but to achieve an even greater effect you can use a barbell or dumbbells.

Push-ups and pull-ups

These exercises are aimed at working the muscles of the arms, as well as the chest. Moreover, you should understand that your own weight will be a very high-quality weighting agent.

If such exercises are too difficult to do, you should pay attention to their easier versions.

Abs are good for everyone

Abdominal pumping is also a prerequisite for high-quality fat burning. However, be prepared for the fact that no matter how much you do standard flexions and extensions, you will not immediately get cubes. That is, even after pumping up your muscles, you simply won’t see them under the folds of fat, which is not so easy to remove from the abdominal area.

Starfish and jump rope

A wide variety of jumps are very effective for losing weight, the most effective of which is the so-called “starfish”. To perform this, you need to spread your arms and legs wide while jumping. It is also extremely useful to jump rope; it is not for nothing that even professional boxers never avoid such an exercise.