Circuit training exercises are a combination of strength training and short bursts of aerobics, which use various muscles in your body to help you shed calories. Here’s an overview of the exercises that can be implemented to set up a circuit workout.
Circuit training routines are known to give better results than the other exercise routines. The benefits can be attributed to the quick pace and constant changing nature of the training, which places a lot of stress on the body, making it more effective. It also helps in conditioning the body and mind. Depending on the stamina of the person and the exercising habits, these exercises can be personalized for better results. There are different types of workouts. They are: timed circuit, competition circuit, repetition circuit, and running or sport-specific circuit.
We will now see what are the exercises for the different parts of the body. These can be divided into upper body, lower body, and core exercises.
Circuit Workout for the Upper Body
To do these exercises, you can make use of any sort of free weights, like dumbbells, barbells, or also filled cans or bottles.
- Push-ups: This exercise is very helpful for the upper body. Depending on your stamina, you can start off with 10 to 12 repetitions and then gradually increase the number of repetitions. At the same time, you can also vary the push-ups in different ways.
- Pull-ups: You can start off with 10 to 12 repetitions. There are also a number of variations with pull-ups, which can make your workout interesting.
- Dips: This exercise is not only for the upper body, but also for the arms. It can easily be done at home, too. Although it seems to be an easy exercise, it is not so. You can start off with 10 repetitions and increase the number of repetitions, once you get used to the exercise.
Workout for the Lower Body
These exercises should be included for weight loss, as most of these exercises are compound exercises, which aid in the weight loss process.
- Lunges: There is a large variation in the lunges, which you can perform. They include the forward lunges, side lunges, etc. However, it is important that you maintain the right posture when you do them, else you can end up injuring your knees.
- Squats: Like is the case with lunges, there are a number of variations in this thigh exercise as well. They are the regular squats, inner thigh squats, single-legged squats, etc. When you are performing these exercises, your back should be straight, and your knees should not extend past your ankles.
- Kickbacks: This exercise is also known as donkey kicks. You will have to get on all your fours to do this exercise.
- Calf Raises: It helps in toning the calves. It can be done with or without weights.
Exercises for the Core
These exercises form an integral part of the training routine for beginners and advanced exercisers. Some of these exercises can be done more than 20 times as well in the first go.
- Bicycle: This exercise has been rated as the best ab exercise, as it works the upper as well as lower abs.
- V-Ups: This is the advanced version of sit-ups, which is more intense on the abs. You can start off with 10 counts and gradually increase the number.
- Obliques: If you want to knock off those love handles, it is necessary that you make this oblique exercise a part of your routine.
- Core Twists: This is a compound exercise for the core, which will work the core as well as the obliques.
Routines for Circuit Training
An important point to remember when you are training is that it is recommended to keep the weight lower and increase the number of repetitions. This will help you in reaching your goal faster. For the warm-up, you can make use of different cardiovascular exercises.
# 1
- Warm up for 5 minutes
- Pull-ups, maximum number of repetitions
- Squats, 20 to 25 repetitions
- Push-ups, maximum number of repetitions in 1 minute
- Lunges, 15 repetitions per leg
- Bicycle, 15 repetitions per side
# 2
- Warm up for 5 minutes
- Pull-ups, maximum number of repetitions in 1 minute
- Kickbacks, 20 per leg
- Squats, 20 to 25 repetitions
- Dips, maximum number of repetitions in 1 minute
- Lunges, 15 repetitions per leg
- V-ups, 15 repetitions
- Obliques, 15 repetitions per side
- Calf raises, 10 to 12 repetitions
These are just examples of circuit workouts. You can talk to your trainer and have a personalized routine to meet your conditions. As a matter of fact, you will be able to chalk a routine for yourself on your own as well, depending on your fitness goals and needs.
