If you’re new to circuit training, don’t worry. This guide will walk you through everything you need to know to get started. We’ll cover the basics, like what circuit training is and how it works, and also give you some tips on how to make the most of your workouts. So whether you’re just getting started or you’re looking for ways to improve your routine, read on for the tips and advice for circuit training beginners.
Benefits of circuit training
There are many benefits of circuit training, including:
- Improved cardiovascular fitness: When performing cardio in circuit training, you usually focus on your heart rate rather than your breathing. But when you’re lifting weights, you must focus on your breathing to avoid injury. By combining the two types of exercise, you can improve your cardiovascular fitness and endurance as you can better monitor your breathing.
- Improved strength: Doing just one exercise may not be beneficial to your overall strength as it may focus on a single muscle group, but combining a variety of exercises allows you to target many different muscles at once.
- Improved blood flow: During a long cardio session, your blood flow is focused on your working muscles. But by including strength training, you can redistribute your blood flow to your core muscles as well.
- Increased metabolism: A high-intensity workout is an excellent way to boost your metabolism for hours after you’ve finished exercising.
what is circuit training?
Circuit training is a form of high-intensity interval training where you alternate between high-intensity exercises and low-intensity exercises. The high-intensity exercises are usually completed with a weight, a machine or another resistance, with the low-intensity exercises being done at a lower intensity, such as cardio exercises like running or cycling. For circuit training, you usually complete the exercises for a set number of reps before moving on to the next exercise, followed by a rest period before repeating the circuit again. I am attaching a pic for reference to make you guys understand how circuit training works.
Exercises for circuit training
These exercises can be used in circuit training: –
- Bench press: This exercise works the chest muscles and the triceps muscles in the back of the upper arm. To perform the bench press, lie on your back on a bench with a barbell in both hands above your chest. Press the barbell above your chest until your arms are fully extended. Then slowly lower the barbell back down to your chest.
- Bent-over row: This exercise works the muscles in the middle and lower back, as well as the biceps in the upper arm. Bend at the knees and hips with your back straight and your head facing forward. Hold a dumbbell in each hand with your arms straight and the palms facing each other. Lift the dumbbells above your head until your arms are fully extended. Lower the dumbbells back down to your sides.
- Biceps curl: This exercise works the biceps in the upper arm. Stand with your feet spread apart and knees bent. Hold a dumbbell in each hand with your palms facing towards your body. Curl each dumbbell up as far as you can without letting your elbows bend. Slowly lower the dumbbells back down to your sides and repeat.
- Squat: This exercise works the quadriceps muscles in the front of the upper leg, the hamstrings in the back of the upper leg, the gluteal muscles in the buttocks, the calves in the lower leg and the core muscles in the abdomen and lower back. Stand with your feet spread apart and knees bent. Hold a barbell behind your neck with both hands, your elbows bent and palms facing each other. Slowly bend your knees as you lower your hips back until your thighs are parallel to the ground. Keep your back straight, core tight and head facing forward. Straighten your knees and rise back up to the starting position.
- Standing calf raise: This exercise works the calves in the lower leg. Stand with your feet spread apart and your knees bent. Hold a dumbbell in each hand with your palms facing each other. Rise up onto your toes as high as you can. Slowly lower your heels back down to the ground.
- Cardio: Any cardio exercise will work choose the one fits your circuit.
This list does not include all of the exercise for circuit training. its a mere suggestion. However you can make your own list of exercise that suits your need and make your own circuit. And repeat it until you are exhausted.
circuit training for weight loss
Although the most common reason for undertaking a circuit training session is for increased strength and endurance, many people are now also using the method for weight loss. It’s important to note that circuit training is not a sustainable form of exercise for long-term weight loss.
But it can be used as a good kick-start to help you lose weight in the short term. Studies have shown that circuit training can result in significant weight loss. Circuit training burns more calories than aerobic exercise alone as it utilizes both anaerobic and aerobic metabolism. To maximize weight loss from circuit training sessions, you should follow a specific circuit training program that includes a mixture of resistance and cardio exercises.
circuit training for strength
If your goal is to gain strength, you should include a combination of heavy weightlifting in your circuit training. Although circuit training can increase your strength, it’s not as effective as lifting heavy weights. To maximize strength gains from circuit training, you should:
- Perform two or three circuits per session with one circuit consisting of two exercises
- Use heavy weights that cause you to fail after around 8 to 12 repetitions
- Mix up your exercises so you’re targeting all of the major muscle groups
- Complete as many sets as you can in each circuit in 30 minutes
Conclusion
Circuit training is a great way to get the benefits of both cardio and weight-lifting in one short workout. It allows you to get a full-body workout in very little time and can help you burn more calories than other types of exercise. Keep in mind that circuit training is best for short-term goals like weight loss or improving your health. If you’re looking for long-term goals such as building muscle or strength, you should use different exercises and a more structured workout plan.
FAQs
What is High-intensity circuit training (HICT)?
Training at high intensity can be challenging, especially when you’re just starting out. High-intensity circuit training helps you achieve optimum results in a short space of time by combining short bursts of high-intensity exercise with low-intensity activity. It also involves minimal equipment so it can be completed in any space with ease.
There are various types of circuit training but they tend to follow the same principles: Short bursts of high-intensity work with low-intensity rest phases. The structure is typically set up so that there is only a small amount of time for rest between each round (or station). This way, you get the benefits of both without spending too much time on either end. it also reduces your risk of developing conditions such as heart disease and type 2 diabetes.
Is it good to do circuit training after a full body workout?
No, its not good to train your muscle after a full body workout. Because if your muscles are tired you will be more susceptible to injuries if you overtrain your body. However, if you have built that stamina and endurance that can sustain circuit training after a full body workout go for 1 round. but if you are newbie, I will say do not try to over train.
Nonetheless, if you really want to do circuit training try to add it in your workout regime rather than forcing it after a full body workout.
Ultimately, it’s up to you to decide if circuit training is right for you. If you’re looking for a challenging workout that will help you reach your fitness goals, It’s definitely worth a try!
Circuit training consist of how many rounds?
Circuit training consists of six to ten different type of exercises, with each exercise lasting for 30 seconds to one minute. The exercises in each round are performed at a higher intensity than in traditional workouts, and the goal is to complete as many rounds as possible within the allotted time.
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