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Circuit training workout plan

Circuit Training Workout Plan

Circuit training is a great way to get in shape fast. It is an intense workout that targets all the muscles in your body. Circuit training combines strength training and aerobic exercise into one workout. This type of workout is perfect for people who are short on time.

A circuit training workout plan typically includes 10-12 exercises. You will do each exercise for a set number of repetitions or for a certain amount of time. After you have completed all the exercises, you will rest for a brief period before starting the circuit again.

A circuit training workout can be done at home or in the gym. If you are doing it at home, you will need some essential equipment like a bench, a set of weights, and a stability ball. If you are doing it in the gym, you will have access to all kinds of equipment, including treadmills, elliptical machines, and weight machines.

If you are new to circuit training, start with 3-4 circuits. Then, as you get stronger, you can add more circuits.

Why Do Circuit Training?

There are several reasons why circuit training is such a popular workout. Here are just a few:

  1. It is an efficient way to workout – Circuit training workouts are short and intense. So you can get a great workout in just 30 minutes.
  2. It is effective – Circuit training workouts target all the muscles in your body. They are a great way to tone your body and lose weight.
  3. It is fun – Circuit training workouts are varied and challenging. They keep you engaged and motivated.
  4. It is convenient – Circuit training can be done at home or in the gym. You can tailor the workout to fit your needs and preferences.
  5. It is versatile – Circuit training can be adapted to any fitness level. You can make the workout harder or easier, depending on your abilities.
  6. It is time-effective – Circuit training workouts are short and intense. So you can get a great workout in just 30 minutes.
  7. It is safe – Circuit training is a low-impact workout. Therefore, it is less likely to cause injuries than high-impact activities like running.
  8. It is affordable – Circuit training requires minimal equipment, so it is a cheap way to get in shape.
  9. It is easy to learn – Circuit training is simple. You can learn the basics in just a few minutes.
  10. It is effective – Circuit training workouts target all the muscles in your body. They are a great way to tone your body and lose weight.

Circuit Training Workout Plan: How To Do It

Here is a sample circuit training workout plan:

Warm-up: 5 minutes of light cardio Exercise 1: Squats – 10 reps Exercise 2: Lunges – 10 reps per leg Exercise 3: Bench Press – 10 reps Exercise 4: Seated Row – 10 reps Exercise 5: Stability Ball Crunch – 10 reps Exercise 6: Russian Twist – 20 reps Exercise 7: Mountain Climber – 20 reps Exercise 8: Jumping Jacks – 30 reps Exercise 9: Skipping – 60 seconds Exercise 10: Plank – 60 seconds Rest for 1 minute and repeat the circuit.

How To Do It:

Squats – 10 reps

Stand with your feet shoulder-width apart, and your toes turned out slightly. Bend your knees and hips and lower your body as far as you can without letting your heels leave the ground.

Lunges – 10 reps per leg

Stand with your feet hip-width apart. Step forward with one foot and lower your body until both knees are slightly bent. Keep your back straight and your front knee behind your toes.

Bench Press – 10 reps

Lie on your back on a bench with your feet flat on the floor. Hold a weight in each hand and press them up over your chest.

Seated Row – 10 reps

Sit with a weight in each hand, shoulder-width apart. Bend your elbows and pull the weights to your chest.

Stability Ball Crunch – 10 reps

Lie on your back on a stability ball with your feet flat on the floor. Place your hands behind your head and contract your abs to lift your torso off the ball.

Russian Twist – 20 reps

Sit with a weight in each hand, knees bent. Hold your arms parallel to the ground and twist your torso to one side, then the other.

Mountain Climber – 20 reps

Start in a plank position with your hands directly below your shoulders. Bring one knee toward your chest, then return it to the starting position. Repeat with the other leg.

JumpingJacks – 30 reps

Jump up and spread your legs apart as you raise your arms over your head. Then, jump back to the starting position and repeat.

Skipping – 60 seconds

To skip properly, jump off the ground and swing your arms forward as you bring your knees up to your chest. Then, keep your back straight and try to land on the balls of your feet.

Plank – 60 seconds

Start in a push-up position, but with your weight on your forearms instead of your hands. Keep your back flat and your abs engaged. Hold for 60 seconds.

Rest for 1 minute and repeat the circuit.

Tips on Doing The Circuit Training Workout

Here are a few tips to help you get the most out of your circuit training workout:

  1. Start with a warm-up – A good warm-up is essential for any workout. It prepares your body for the strenuous activity ahead. Warm-up by doing some light cardio exercises like walking or jogging.
  2. Choose the right exercises – Not all exercises are suitable for circuit training. Choose exercises that target all the muscles in your body.
  3. Vary the exercises – Do not do the same exercise repeatedly. Instead, mix it up to keep your body challenged.
  4. Modify the exercises – If an exercise is too strenuous, modify it to make it easier. If it is too easy, make it harder.

Conclusion

When it comes to getting in shape, circuit training is one of the best options out there. This type of workout is intense and challenging, but it is also efficient. You can get a great workout in a short amount of time. And, because you are working all the muscles in your body, you will see results quickly. So, if you are looking for a way to get in shape fast, circuit training is the way to go.