Circuit Training - Performance, Exercise, Physiology

• September 23, 2018
• Workouts in the gym
• Yana Zhitaeva

Have you heard the proverb that sport is life? Do you think this is true? Probably for many, yes. Regular exercise improves your health, speeds up your metabolism, relieves stress and, of course, helps you lose weight and tone your figure. That is why, if you decide to get in shape, you definitely need to exercise. After all, this way you can achieve results much faster.

Recently, a huge number of training techniques have appeared, but today we will talk about the most universal one, which is suitable for any purpose, for men and women. What is it called? That's right, circuit training.

What it is?

So, let's figure out what circuit training is.

Circuit training is a special complex in which exercises are performed on many muscle groups in turn, together they form a kind of circle. How is this type different from others?

1. Little or no weight. In this type of training, very small weights are used; in versions for women, they may simply not be used.
2. Light exercises. Circuit training uses only the easiest exercises that take little time.
3. Constant variety. In this type of training, you can constantly use different exercises. An example of circuit training for girls is shown in the picture below. This is also suitable for men.

   

4. High efficiency. Circuit training burns a lot of calories.
5. Time. Typically, circuit training lasts no more than 30 minutes, and most of the muscles of the body are involved.
6. Versatility. This type of training is suitable for both women and men. It can be performed both at home and in the gym.

Circuit training in the gym for girls

So let's move on to examples of this type of training. Let's start with options for women in the gym. We perform all exercises the required number of times, then rest for 2-3 minutes and proceed to the 2nd approach.

1. Squats. If you are a beginner, then squat with an empty bar or use plates up to 4 kg.
2. Deadlift with a barbell. In one approach you need to repeat the exercise no more than 15 times.
3. Bench press. This exercise in circuit training for women must be performed 20 times.
4. Standing chest press. Watch your back, it should always be straight.
5. Curling arms with a barbell. If you are a beginner, then choose a barbell and plates with a total weight of no more than 10 kg.
6. Push-ups from the floor/knees. Push-ups can also be done from the knees, the main thing is that the body and buttocks are at the same level.
7. Dips. The exercise must be performed 15 times.
8. Wide grip pull-ups. Remember that your grip should be such that your forearms are parallel to each other at the top.

Specialization in the long term

Considering the exercises for circuit training and the principle of its construction, it can be noted that it is never used throughout the year by athletes. It makes sense for beginners to practice this system for 2-4 months. Experienced cutting athletes can use circuit training for 2-3 months. At the recruiting stage, it would be rational to do one week of circuit training every 4-6 weeks as part of the periodization of loads.

Using circuit training all the time is ineffective, since the body gets used to this type of load, which reduces the effectiveness of the training.

Workout in the gym for men

Let's start with circuit training for men. We repeat all exercises the required number of times continuously, then rest for 2-3 minutes, do two more circles.

1. Squats. Perform no more than 20-25 times in one circle. The picture below demonstrates how to perform this exercise from circuit training.

   

2. Romanian cravings. The exercise is aimed at creating leg relief; it must be performed with medium weights.
3. Bench press at an angle. This exercise puts stress on the chest and back muscles. The weight should be light, up to 20 kg.
4. Dumbbell press at an angle. A basic exercise that develops the chest muscles. Must be performed 15 times.
5. Bent-over barbell row. A basic exercise for the back muscles, it should be done no more than 20 times in one approach.
6. Wide grip pull-ups on the bar. A basic exercise that should be performed without additional weight. The latissimus dorsi muscles are used here.
7. Lifting the barbell to the chin. It is necessary to use light weights, the load falls on the muscles of the shoulder girdle.

Functional training supplements for men

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Take between meals 1-2 times a day

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Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Home workout for women

So, let's start training for women at home. The complex consists of 3 circles, resting for 5 minutes between circles.

1. Classic squats. We place our feet shoulder-width apart, slowly squat to an angle of 90 degrees, keep our back straight, stand up, and do not fully extend our legs. We repeat the exercise 15 times.
2. Plie squats. We put our legs wide, knees and feet pointing in the same direction, squat to an angle of 90 degrees, stand up slowly, do not relax your legs. Repeat 15 times. The picture below demonstrates the technique of this exercise from circuit training.

   

3. Australian pull-ups (from a hanging position). We perform the exercise 15 times, watching your back.
4. Swing your leg back on the floor. We get on all fours, raise one leg up, linger at the top point for a few seconds, lower the leg.
5. Bench push-ups. We perform the exercise 15 times.

Home workout for men

So, an example of home circuit training for men. We perform 3 rounds of exercises, resting 3 minutes between sets.

1. Push ups. Classic push-ups are a basic exercise for the arm muscles. Your back should be straight while performing the exercise.
2. Lunges with dumbbells. We do 20 repetitions, take dumbbells weighing up to 10 kg. Remember that the knee of the front leg should not extend beyond the toe.
3. Wide grip push-ups. Here, unlike the classic version, the load is on the chest muscles. The wide-grip push-up technique from the circuit training can be seen in the picture below.

   

4. Arm curls with dumbbells. Hands should be pressed to the body, it must be performed 20 times.
5. Swing dumbbells to the sides. This exercise puts stress on the muscles of the back and arms and is performed 15 times.
6. Deadlift with dumbbells. An effective leg exercise. Remember that your back should be straight and your feet should be shoulder-width apart.

Circuit training (cardio) for women

So let's look at an example of a cardio workout for women at home. You need to perform 3 circles, with 2 minutes of rest between circles.

1. Burpees. An effective exercise that uses most of the muscles in the body. How is the exercise performed? We jump up, stand in the plank position, pull our legs to our chest, and jump up.
2. "Climber". We stand in a plank position, pulling our legs to our chest one by one. We perform the exercise for 30 seconds.
3. Running with knees raised. Running fast with high knees is a very effective exercise. Remember that your back should be straight. Needs to be done for 30 seconds.
4. Squat jumps. An effective exercise for the legs, you need to perform it 20 times.
5. Long jump. Classic long jump, 20 repetitions required.

Workout (cardio) for men

So, let's get started with cardio training for men. It will help dry out the body and make the muscles more prominent.

1. Jumping jack. An effective cardio exercise for the whole body, it is very simple to perform: when jumping, legs to the sides - arms to the sides, while jumping, legs together - clap above your head. It takes 40 seconds to perform.
2. Squats. Classic squats require a lot of energy and must be performed 20 times.
3. Running while touching your buttocks. Energetic running, which gives a good workout to the leg muscles. The exercise must be performed for 40 seconds.
4. Squat jumps. The exercise must be repeated 20 times.
5. Burpees. High-intensity burpees must be performed for 60 seconds. Remember that your back should be straight in the plank.
6. Lunges with dumbbells. Classic lunges are easy to perform; make sure that the angle is 90 degrees and that the knee does not extend beyond the toe.

Strength training for women

Usually circuit training includes both cardio and strength exercises, but if you need to pay attention to the muscles, then it is better to do strength training.

1. Plank. The plank can be performed both on straight arms and on the elbows. The main thing is that the back is straight, the abdominal and buttock muscles should be tense. The exercise must be repeated 20 times.
2. Lunges with dumbbells. Dumbbells should weigh no more than 5-6 kg.
3. Oblique lunges with dumbbells. A simple but very effective exercise, it differs from the classic version in that the back leg does not go strictly back, but diagonally.
4. Squats with weights. Classic squats with dumbbells are very easy to perform, as long as your back is straight.
5. Leg swings with additional weight. We get on all fours, put weights weighing 5-8 kg on our working leg, raise our leg up, hold it at the top point for a few seconds, and lower it.
6. Squat jumps with additional weight. We get into a squat, pick up a dumbbell, and jump up. We repeat the exercise 20 times.

Which form to choose

There are no strict criteria when choosing sportswear for circuit training. The main condition is that clothes should be convenient, comfortable and in no case hinder movement. It is better if it is made of breathable fabrics, since circuit training is very intense and is accompanied by increased sweating.

Shoes should also be as comfortable and convenient as possible. Preference should be given to sneakers with good cushioning - they are much more comfortable and enjoyable to perform aerobic exercises (jumping rope, running in place, etc.).

Strength training for men

So let's look at an example of strength circuit training for men at the gym. It will help build muscle mass, make muscles more prominent and tone them.

1. Head pull from the upper block. The exercise works well on the lower back muscles. You should always keep your head straight. Deadlifts must be done without hunching over. You need to perform 20 repetitions.
2. Dumbbell bench press at an upward angle. Works well on the muscles of the back, chest and arms. Must be performed with a weight of up to 20 kg.
3. Wide grip push-ups. This variation of classic push-ups works well on the chest and back muscles. The main thing is that your back is always straight.
4. Leg curls in a lying machine. The exercise works well on the back muscles of the legs and buttocks. Remember that your knees should not rest against the stand, it will be safer.
5. Hyperextension. A classic exercise for working the abdominal and back muscles. It’s very easy to do, just lie down on the machine, pick up a plate of a suitable size, and lift your torso up.
6. Leg extensions in the simulator. A simple and effective exercise for the legs, you need to repeat it 20 times.

Useful tips to improve the effect

To enhance the effectiveness of this magical program, you need to use the following tips:

1. The interval between sets is no more than 3 minutes. If you rest longer, your muscles will lose tone, tension will go away, and your workout will lose 50% of its effectiveness. You need to do it in 30 minutes (excluding warm-up time) - this way the body will receive maximum load, fat deposits will disappear faster, and muscle relief will be more clearly defined.
2. You need to increase the weight once a week, if, of course, you want to see results from your workouts.
3. You need to train three times a week, then you will be able to see the first results after 3 weeks of training.

If you have time and desire, you can enhance the effect of training with cardio exercises. It can be:

cycling is an effective cardio option that loads almost all muscles, from the legs to the abs and back;

running is also quite effective, gives a good load to the muscles of the buttocks, legs and thighs;

Rollers are a magical device that works every muscle without exception.

One or an hour and a half of cardio on days off from circuit training will be a good help in the fight for a sultry figure.

The only thing : at air temperatures below 0° it is better not to use them. During cardio, the body warms up, and cold air entering the lungs creates a large temperature difference. In this situation, there is a high risk of catching a cold or getting pneumonia instead of a beautiful silhouette. Therefore, these types of loads should be included in the training program no earlier than April, when the air warms up at least 5° above zero.

A small but very effective trick : before training or cardio, you can apply anti-cellulite gel or lotion to problem areas (butt, thighs and stomach). You can use products with a thermal effect and/or modeling gels. At the same time, it is not necessary to buy expensive gels and lotions: physical exercise warms up the body well, and any cosmetic product penetrates the skin faster, accelerating the process of getting rid of fat deposits

After training and showering, you can also use an anti-cellulite product with a modeling or cooling complex - this will enhance the rejuvenation effect and get rid of the hated fat layers, dimples and bumps on the skin. In addition, a modeling gel or lotion will tighten skin that has sagged after weight loss and make it more elastic.

And in order to help the body get rid of excess ballast in the form of extra pounds and cellulite, you need to reconsider your diet. By receiving appropriate nutrition, the body will “respond” to the training faster.

Fat Burning Workout

Finally, we'll look at an example of circuit training for fat loss. It requires a huge amount of energy, so it is very effective.

1. Squats. Classic squats are effective for the entire body. This must be done 20-30 times.
2. Twisting.

   
   Classic crunches are the next exercise in the circuit training for burning fat. You need to perform 15-20 repetitions.

3. Push ups. Classic push-ups are great for burning arm fat.
4. Fast run. Running is the next exercise in the circuit training for fat burning, it burns fat perfectly and loads most of the muscles of the body.
5. Plank.

   
   The plank perfectly loads the back and abdominal muscles. This must be done within 60 seconds.

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It will be especially useful for beginners to start training with simple complexes, tailored to their individual characteristics and condition.

Reviews about circuit training

So, let's talk about the benefits of circuit training that men and women mentioned in the reviews.

1. Time. Typically the workout lasts no more than 30 minutes.
2. High efficiency. In 30 minutes of circuit training, you can burn about 300 calories.
3. Constant variety. You can always use different exercises, which is why training is never boring.
4. Versatility. Circuit training is great for both men and women.

Classic or circular format?

The answer to this question depends on your end goal. An experienced bodybuilder is more likely to refuse to engage in circuit training, and not without reason:

• First of all, circuit training is not the best tool for bodybuilding purposes. Those who are interested in achieving size, relief or symmetry work on other targeted programs.
• The second reason is that many bodybuilders simply cannot maintain such a rhythm, because real circuit training is hard and requires a certain patience.

It is precisely because of its energy consumption that circular exercises are more suitable for losing weight than for gaining weight. This is a great option for those who do not like cardio training because it is monotonous; here you can perform other exercises with the same result.