Excess fat has a bad effect not only on a person's appearance, but also on the health of internal organs. Fat Loss Circuit Workouts are designed for women who want to lose weight and improve their overall health.
What is Circuit Training
Women's Fat Loss Circuit Workout is a full body workout that works in conjunction with a healthy diet or a light diet. During exercise, the maximum amount of energy is expended, which allows you to quickly waste calories and start losing weight.
At its core, circular training represents several exercises that are done one after another with a short break of 10-30 seconds. Often after one round, the exercises are repeated again in the same sequence.
With constant circuit training, you can achieve the following successes:
- reduce weight;
- develop endurance;
- strengthen the heart;
- tighten the body;
- to form a beautiful and correct posture.
Advantages and Disadvantages of Circuit Training
The benefits of exercise in a circle include the following:
- helps to develop endurance and strength;
- circuit training is not a single set of exercises, since it can include a wide variety of activities;
- helps to lose weight and speed up metabolism;
- short workout duration - only about 30 minutes;
- the ability to adjust the duration of classes;
- exercises are easy to perform and accessible even for beginners;
- allows you to exercise both at home and in the fitness room;
- at the same time helps to tighten the figure and strengthen the heart.
There are also disadvantages that you need to pay attention to:
- training requires additional equipment: dumbbells, barbell, ball and others;
- you need a healthy respiratory system and a strong heart;
- you need free space for classes;
- there are contraindications, and therefore, some people cannot fully engage.
Contraindications
Contraindications for training for women include:
- zero degree of preparation in any sport;
- diseases of the heart and blood vessels;
- rehabilitation period after injuries and operations;
- joint diseases;
- problems with the musculoskeletal system;
- pregnancy;
- postpartum period within 2-6 months;
- period of critical days, especially if they are profuse and painful;
- the presence of other diseases in which excessive vigorous activity is not allowed.
Circuit training options
Circuit training includes the following types:
- Continuous. There is no time limit between laps, but rest can be arranged at any time. The breaks are mostly small, 20-30 seconds. between exercises, which is why this type of training is called continuous.
- Interval. Rest times are strictly fixed and cannot be changed.In other words, between exercises there is a specially allotted time for a break, for example, after several approaches or after one circle of training. The load increases by increasing the intensity of the exercises, as well as the number of laps completed.
- Intensive interval. This type of training is suitable for well-trained athletes. Exercise builds endurance and strength. The working time is 10-20 seconds, and the rest is from 40 to 90 seconds.
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The Fat Burning Circuit Workout for Women is designed according to the following guidelines:
- The set of exercises should include a load on the whole body in order to evenly pump all muscle groups. You don't need to include a lot of physical activity on one muscle.
- Warm-up and stretching are mandatory components of any workout, including a circular one. The gradual warming up of the muscles is necessary in order not to stretch them. Cooling down allows you to relax the muscles that were involved in the workout.
- Circuit training most often includes basic exercises that are used in physical education at school: squats, jumps, pull-ups and others.
- Weights (dumbbells) should not be chosen with the maximum weight, but those that will be comfortable to hold during exercise. Maximum weight can injure muscles.
- It is recommended to include 2-3 exercises for each muscle group.
- The training course should be built on the "push-and-push" principle. This means doing squats or lunges first, and then pulling ups or deadlifts. The alternation of these exercises allows you to evenly distribute the load and do not overload the body at the very beginning of training.
- The number of laps per workout must be at least 3.
- A lesson schedule is needed, which will indicate the sequence of exercises, breaks. It is important not to exercise daily. 3-4 workouts per week are enough.
General principles of circuit training
During classes, you need to follow the following principles:
- Maximum load on the whole body. This allows you to achieve visible results in a short period of time.
- High intensity training. Makes the heart work and trains it.
- Reduced training time. It is enough to practice for 30-40 minutes at an intense pace to achieve the desired results. Thanks to this, training is available to many, including women.
- Rigid specialization. Circuit training consists of doing exercises for different types of muscles, but the type of load depends on the sports specialization.
- Work with all muscles in one session.
Due to these principles, a circular training is formed, as well as its intensity and effectiveness is determined.
What exercises are used in circuit training
The classes are mainly based on the following types of exercises:
- Push ups. With this load, the muscles of the arms and chest are trained.
- Squats. They help to pump up the gluteal muscles, make the ass elastic, and the skin on it smoothed. The exercise is often performed with dumbbell weights.
- Jumping rope.
- Lunges with weights.
- Pull-ups. This load requires a crossbar.
- Swinging the press. Helps to strengthen the abs. In fact, this type of load can include a whole range of exercises for the upper and lower press, as well as training the oblique abdominal muscles.
- Exercise bike. It is recommended to pedal at maximum speed, not sparing your strength.
- Raising the legs to the bench.
- Shuttle run.
The beginning of classes should always start with a warm-up. Sometimes it can be replaced by 5-10 minutes of exercise on a stationary bike.
Classes should always end with a leisurely hitch, which helps to relax all types of muscles involved in physical activity.
Circuit training at home
Circuit workouts for burning fat for women are compiled depending on physical fitness, the availability of free time and the purpose for which they are performed.
At home, doing it is not as easy as it might seem the first time. The main difficulties can arise due to the fact that there is little space for training at home, and there are no special simulators.
However, this is not a reason to stop and postpone classes. You can create a set of exercises that will be suitable for a particular room. Exercises should be chosen those in which there are no special sports equipment and simulators.
In order to roughly understand how a workout should look like, it is worth considering one of its options.
Monday:
- you need to start training with a light, casual warm-up, gradually increasing the pace, 10-15 minutes;
- squats with dumbbells 30 seconds;
- swinging the press with alternate raising of the legs, for 30 seconds. on each leg;
- twisting from a prone position, 30 sec;
- running in place for 30 seconds;
- pull-up on the uneven bars;
- riding a stationary bike for 5 minutes;
- repeat the circle the required number of times (3-5);
- hitch to relax the whole body.
Wednesday:
- warm-up 10-15 minutes;
- lunges with dumbbells, 30 sec .;
- running in place for 30 seconds;
- swing your legs to the side, for 30 sec. on each leg;
- dumbbell bench press, 20 times;
- lifting legs on the uneven bars 10 times for each leg;
- high jumps 30 sec;
- repeating the circle several times;
- cool down, which includes exercises to relax the muscles involved in the workout.
Friday:
- warm-up 10-15 minutes;
- alternating leg lifts on the bench, 20 times;
- running in place, 30 sec .;
- lunges, 20 times;
- squats, 30 sec;
- dumbbell bench press, 30 sec;
- standing press, lifting legs with a tilt of the body, 20 times;
- repeat the circle 3-5 times;
- hitch.
During training, you need to adhere to the following tips:
- warm-up should be done slowly, gradually increasing the pace;
- rest breaks should not exceed 2 minutes. The optimal break is 30-60 seconds;
- you need to train intensely;
- during classes you need to drink clean water;
- the optimal number of workouts per week is 3-4, so that the body has time to rest.
It is not necessary to practice on the days indicated above. Each person can independently make a training schedule for himself, which will be convenient for him.
Circular strength training in the gym
The features of the strength circuit training include:
- the use of basic exercises for muscle groups;
- the need to use simulators when performing the base load;
- repeating a circle of exercises 3-5 times;
- performed no more than 2-3 times a week;
- 1 exercise is applied for each muscle group.
The women's gym fat burning circuit will be different from the one done at home. Therefore, it is worth considering a rough exercise in a fitness room.
Monday:
- warm-up to warm up the body so as not to stretch the muscles;
- weighted lunges, which can be dumbbells, 10 times for each leg;
- pushups. To simplify the exercise, you can start push-ups on your knees;
- dead thrust. For the load, you will need a bar with the right weight;
- dumbbell row from the bench. One hand rests on a bench, a dumbbell is taken in the other;
- plank with alternate leg raises. The press should always be tense, arms straight;
- hitch.
Wednesday:
- warm-up;
- dumbbell bench press;
- dumbbell or barbell squats. The weight is chosen depending on the endurance;
- pull-up on the uneven bars;
- deadlift with weights;
- bar;
- hitch.
Friday:
- warm-up (running in place, exercise bike);
- weight squats;
- deadlift on one leg;
- weight-bearing lunges;
- twisting on the press;
- swinging legs with weights in the form of dumbbells;
- hitch.
Exercises can be changed, and you can use any one option for each training day.The intensity of the training will depend on the fitness of the person.
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Any type of circuit training helps to achieve the following effect:
- acceleration of metabolism. Within 48 hours, the body is recovering, trying to do it faster. As a result, the metabolism is accelerated and weight loss begins;
- development of endurance;
- muscle density and elasticity;
- weight loss due to the burning of subcutaneous fat;
- strengthens the heart and the cardiovascular system in general;
- pumps over problem areas and helps to improve physical fitness.
Circuit training and sports nutrition
In cases where it is not possible to work out in the gym with special equipment, you should pay attention to sports supplements. It is possible to achieve a beautiful body without special equipment thanks to the following supplements - amino acids bcaa, arginine, creatine and others. Due to such sports nutrition, you can improve athletic performance and acquire beautiful forms.
To achieve a beautiful relief body, the following types of food are suitable:
- Real Mass 4000. It is required to drink after exercise and shortly before bedtime;
- Maxler Ultrafiltration Whey Protein. Protein should be taken in the morning for breakfast, then before and after exercise;
- Maxler Vitamen. Vitamins are taken during the day, shortly before eating.
What to combine with
Circuit training to improve results should be combined with cardio activity in the form of morning jogging or cycling.
In addition, special attention should be paid to nutrition, which should be correct and complete. It should include more vegetables, fruits, lean meats, grains and as little as possible various sweets and pastries.
In addition to special nutrition and additional physical activity, you can use massage on problem areas, anti-cellulite creams, wraps and other additional measures to lose weight and shape your body.
The use of circuit training for burning fat as the main or additional type of physical activity for women, makes it possible to achieve excellent results, tighten your body, give it elasticity and become more enduring and strong. Circuit trainings help to pump up the body a little, but at the same time they will not make the girl "pitching", which is a big plus.
Article design: Vladimir the Great
Circuit Training Videos
Circuit training with Yana Kascheeva: