Circuit training is what it sounds like?
Circuit training is a type of exercise in which you perform a series of five to ten exercises, each targeting a different muscle group, while taking only brief breaks in between sets. As a consequence, you’ll have a challenging exercise that puts a strain on your muscles and cardiovascular system. If you’ve ever taken a boot camp-style class, you’ve probably done circuit training without even realizing it.
What are some of the advantages of circuit training?
Among the many advantages of circuit training routines are these:
When you’re bored, perform circuit training. If you’re continuously checking the time throughout your exercise because you can’t wait for it to be finished, circuit training may be for you. It’s important to go swiftly through each exercise so that your mind doesn’t become distracted or zone out. Circuit training may be tailored, modified, and progressed many ways to help you achieve your goals in record time.
Increased caloric expenditure in a shorter period of time Performing circuit training demands more energy than other approaches, such as steady-state, moderate-intensity exercises, because your body goes through an after-workout recovery period (known as afterburn). As a result, the American College of Sports Medicine estimates that doing high-intensity circuit training will result in calorie burn increases of 8 to 15%.
Cardio and strength routines combined in a circuit training workout burn calories while also building muscle. With only one session, you’ll be able to cross off all of your training objectives.
However, at first, finding out how to set up an efficient circuit training program on your own might be a bit overwhelming. For this reason we’ve put together a simple six-step guide to help you design your ideal circuit training session. Instead of doing it yourself, you may hire a professional. See what other circuit training workouts professional trainers have created.)
Steps for circuit training
Step 1: Decide how long you want to spend working out in a circuit.
Circuit training involves going through a series of exercises at a specified number of “stations” as many times as you can in a given amount of time. Knowing how much time you have to finish a circuit and how hard you need to work are two different things you may calculate based on your time limit. (The more you should push yourself during a circuit training session, the shorter it is.) Circuit training is most effective when done for 10 to 45 minutes.
There’s no need to relax in between moves because you’re training different parts of your body on each one. (Remember: squats give your arms a break and push-ups give your legs a rest.)
For instance, spend one minute at each of five locations. When you’re done, you’ll have completed a 30-minute circuit training session.
Step 2: Move on to an upper-body workout
Use anything you have on hand while circuit training. If you’re working out in the gym, you have a lot of options—but all you actually need is your own body. A fantastic HIIT circuit exercise you can do at home can be found here.) If you want to keep it easy, do the same workout with a new upper-body action each round.
Circuit Training for the Upper Body:
Circuit 1: Press-ups on the shoulders
Circuit 2: Rowing with a bent elbow
Circuit 3: Dumbbell curls with a standing position
Circuit 4: Triceps dips are performed
last circuit push-ups are the
Next, select a lower-body workout to target your muscles.
Select exercises for your lower body that train each section of your body in the same way you did for your upper body. Every round, you have the option to switch up the moves or stick with the same ones.
Circuit Training for the Lower Body:
Circuit 1: Walking lunge, forward lunge, or both.
Circuit 2: squats in the sumo ring
Circuit 3: Raising the calf
Circuit 4: Swiss ball hamstring curl
Circuit 5: a deadlift in the
Circuit 6: Superman for back workout.
(Are you interested in additional choices? The finest female lower-body exercises may be found on this list.)
Allow yourself one minute of downtime at the end of step six.
You’ve worked hard for it, after all. Repeat the circuit as many times as you’d like to get a full exercise after allowing your pulse rate to drop down a bit.