Circuit training – what is it, and how to choose exercises for your goals

Circuit training is one of the most popular schemes for losing weight and increasing endurance. It does not last long, only 30-45 minutes, and regardless of the complexity of the exercises and the number of circles, it always guarantees the result since this is high-intensity training. Only half an hour and two or three meters of free space is a good bet for the opportunity to have a beautiful figure.

Method and format of circuit training

The essence of circuit training is simple. One circle consists of several exercises performed one after another without rest. This is followed by a short pause – 2-3 minutes, and the second round of the same exercises is repeated. After the second round, pause for 2-3 minutes, and the athlete goes to the third round. And so on. 

Method and format of circuit training

The essence of circuit training is simple. One circle consists of several exercises performed one after another without rest. This is followed by a short pause – 2-3 minutes, and the second round of the same exercises is repeated. After the second round, pause for 2-3 minutes, and the athlete goes to the third round. And so on. 

Method and format of circuit training

The essence of circuit training is simple. One circle consists of several exercises performed one after another without rest. This is followed by a short pause – 2-3 minutes, and the second round of the same exercises is repeated. After the second round, pause for 2-3 minutes, and the athlete goes to the third round. And so on. 

The high pace of circuit training strengthens the cardiovascular and respiratory systems. The heart rate during a high-intensity workout is in the fat-burning zone, contributing to weight loss. 

Improves agility and coordination of movements. 

The areas of the brain responsible for the change in motor activity are activated – without a break, you need to switch to another exercise quickly. 

But you can’t do without a fly in the ointment, although circular training has a few disadvantages.

First, it is not suitable for practicing the correct exercise technique. Here – all the attention is on the speed of the exercise. 

Circuit training will not help build muscle mass and increase strength. As a rule, exercises are performed either with their weight or with light weights. 

A quick change in different exercises can dramatically increase and decrease blood pressure; therefore, with a diagnosis of hypertension, it is better not to take risks and abandon circuit training in favor of moderate exercise. Due to the too-intense pace of exercise, people with cardiovascular diseases are at risk. 

Who is circuit training for?

Circuit training is ideal for those who want to lose weight quickly. And with the transition to proper nutrition gives amazing results. The intensity of the lesson is close to the maximum, which means that the fat-burning process is launched to its fullest.

Circuit training is optimal for those who want to improve physical performance  – endurance, agility, speed, coordination, and flexibility.

Exercises and complexes for circular training at home

There are a lot of sets of exercises for circular training. The main thing is that they comply with the above recommendations.

The exercises we offer for circuit training are not dogma but guidelines. Any of them can be replaced with a similar one regarding load volume and effect on a muscle group.

You can also adjust the number of exercises in the circle, especially if the physical form could be better. In this case, the circuit training program should be adjusted depending on your well-being. 

Home circuit training program without additional equipment 

1. Warm-up

2. Main body

2.1. Pelvic twist jumps

A multifunctional exercise works well on the front of the thigh, quadriceps, and calf muscles. It also pumps oblique abdominal muscles, removes problematic sides, and accelerates metabolism.

How to perform:

Starting from the floor, in a jump, we turn the pelvis to the left side. The next jump is to turn the pelvis to the right. Hands-on the belt or bent at the elbows. 

2.2. Push-ups 

The main load falls on the triceps and pectoralis major muscles. Push-ups involve many accessory muscles, from the latissimus dorsi and core muscles to the small muscles of the hand and forearm.

How to perform:

An exercise for circular training is performed from a lying position, and the body’s weight is held on the hands and toes. Do not spread your elbows to the sides; try to press them to the sides. If the classic version of push-ups is difficult to perform, push-ups can be performed from the knees or the bench.

2.3. Squats

This exercise strengthens the hamstrings, glutes, abs, quads, back muscles, and hamstrings. 

How to perform:

Stand up straight, legs slightly wider than shoulders, straight posture. Hands-on the belt or extended forward. Pull your hips back slightly and begin to bend your knees. Do not bring your legs together or spread them; knees do not go beyond the line of socks. Transfer body weight to the heels. So the gluteal muscles are loaded, and the hamstrings and ankles are worked out.

2.4. Classic plank

One of the most versatile exercises simultaneously pumps large muscle groups: abs, back muscles, shoulder girdle, gluteal muscles, leg, and neck muscles.

How to perform:

Take emphasis on lying down. The entire body, from head to toe, should form a straight line. Do not raise your head; look at the floor. The hands are exactly under the projection of the shoulders. 

Stand in a static position for 30 s. If difficult, perform two sets of 10-15 seconds with a minimum break. Another way to make the exercise less difficult is to put your toes not together but shoulder-width apart.

2.5. Running in place with feet touching

Another cardio for weight loss loads large muscle groups. The thigh muscles responsible for knee flexion, quadriceps, gluteal, and calf muscles work. Raising the legs activates the abdominal muscles. The iliac muscles regulate the flexion of the lower leg. 

How to perform:

With each step, raise your knees while touching the feet with the opposite hand. If it’s difficult, do a regular run in place at an above-average pace.

2.6. Reverse push-ups

The main load falls on the triceps, middle delta, pectoral muscles, abs, and back muscles. The secondary load falls on the gluteal and femoral muscles. An additional plus of the exercise is that the target muscles work in both phases – not only on the ascent but also on the descent.

How to perform:

Stand with your back to low support (50-60 cm), put your palms on it, fingers forward. Feet on the floor, do not lower your head; look ahead. While inhaling, lower yourself, bending your elbows to a right angle (do not spread your elbows to the sides). As you exhale, return to the starting position without jerking or straining the triceps.

3. Cooldown – static stretching exercises.

You have 30 seconds to complete each exercise. The pace is above average. Rest 10-30 seconds between exercises. After completing the sixth exercise, rest for 3 minutes, after which we go to the second round. The number of circles – according to well-being, but not less than two. It is optimal to do 5-6 circles. 

The first circuit training should be performed at a low pace to understand how the body reacts to the load. Based on this, adjust the complex –  increase or decrease the load. 

There are more than a thousand effective home exercises on our platform. Choose a program that suits your taste and fitness level, and start exercising now.