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- It combines multiple exercises—typically targeting different muscle groups and performed one after another—with minimal rest in between. This style of workout is dynamic, fast-paced, and mixes strength training and cardiovascular exercises into one session.
www.womenshealthmag.com/fitness/a62302328/guide-to-circuit-training/A Comprehensive Guide To Circuit Training For Women, Per Trainers
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What is circuit training and how does it work?
What is a circuit workout?
What are the different types of circuit training workouts?
What is circuit style training?
How do you structure a circuit training workout?
What are the benefits of circuit style training?
Sep 26, 2024 · Circuit training is a style of exercise that combines strength and cardio into one full-body workout. Experts explain the perks and give tips to try it yourself. Search
- Overview
- How is this different from ‘nonfunctional’ training?
- How to maximize your training
- Beginner routine
- Intermediate routine
- Advanced routine
- The bottom line
- 3 Yoga Poses to Build Strength
Functional training is a term used to describe exercises that help you perform activities in everyday life more easily.
These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability.
Bodybuilding-type strength training — which often just focuses on one muscle group — doesn’t provide as many benefits in the functional fitness realm.
For instance, a bicep curl targets just the bicep, but a bicep curl plus a reverse lunge combo integrates the whole body and tests your balance.
Sheltering in place may not be the ideal scenario for working out, but you can easily maintain your functional strength by staying consistent.
Use what you have around the house — large water jugs in place of dumbbells, for instance — and don’t overcomplicate things.
If you’re a beginner to strength training, or have taken quite a bit of time off, start here with this bodyweight routine.
With exercises like squats and pushups, you’ll focus on some fundamentals that will help you maintain your functional strength.
Once you feel confident in the bodyweight routine — and can complete the desired 12 reps easily — move on to the intermediate routine.
You’ll need some light- to moderate-weight dumbbells for this circuit. Again, aim for 3 sets of each exercise and 10 to 12 reps.
Single-leg Romanian deadlift
Challenge your balance — and strength —by taking your deadlift to one leg. Muscles worked: •quads •hamstrings •glutes •lats How to: 1.Hold a dumbbell in each hand, positioning them in front of your thighs. 2.Put your weight into your right leg and begin to hinge at the waist. 3.Allow your left leg to travel up and back and your arms to hang down. 4.Keep your right knee soft, your back straight, and your gaze ahead, ensuring that your hips stay square to the ground. 5.When your left leg reaches parallel to the ground, return to start and repeat.
Front squat
Front squats can be completed with a barbell or dumbbells, whatever you have available. Moving the load to the front of your body challenges your core — and legs — in new ways. Muscles worked: •quads •glutes •abdominals •upper back How to: 1.Safely load the weight onto your front side. Rest the barbell across the front of your shoulders, or rest one side of each dumbbell on the front of your shoulders. 2.Push your elbows up, regardless of your equipment. 3.Begin to squat down, initiating the movement in your hips and bending the knees. 4.Resist the pull to fall forward, keeping your chest up and your knees out. 5.Push back up through the heels to start.
Reverse lunge with rotation
Adding a twist to a lunge challenges your balance — are you sensing a trend? — and will make your arms burn. Muscles worked: •glutes •quads •hamstrings •abdominals •deltoids •pectorals How to: 1.Hold a dumbbell by each end at chest level. 2.Step back with your right foot. 3.When you’re in the lunge position, extend your arms and twist your torso over your left thigh. 4.Begin to stand back up, bending your arms to bring the dumbbell back to center. 5.Repeat on the other leg.
Maintaining your functional strength while sheltering in place isn’t impossible. With minimal equipment, a space to work in, and some consistency, you’ll be back in the gym without missing a beat.
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitne...
Oct 3, 2024 · Jump to: What is circuit training? What are the benefits of circuit training? Types of circuit training. How to circuit train depending on your goal. Is circuit training good for beginners? How...
- Bridie Wilkins
- 3 min
- Fitness Director
Nov 6, 2012 · Circuit training has a very simple premise: you do an exercise for one set, then immediately follow it with another exercise that doesn’t directly affect the muscles you just worked in the last set. This type of training allows your muscles to rest as you move from one exercise to the next.
Jun 12, 2024 · Circuit training is one of the most efficient forms of exercise to burn fat, lose weight, and build muscle. Try these 15 free routines at home or in the gym!
- 3 min
- 1
This functional training plan is designed for beginners and can be done at home with minimal equipment. Start with two to three sessions per week and gradually increase the intensity. Warm-Up: 5-10 minutes of light cardio as a warm-up. (jumping jacks, marching in place) Circuit training 3 rounds: 15 Squats.
Sep 10, 2023 · Circuit training is a type of workout that involves rotating through a circuit of up to 10 exercises that target different muscle groups. Circuit training refers to how a workout routine is structured rather than a specific type of exercise.
