Circuit training in the gym for women: guidance and examples of ligaments

Training program for girls often involves the circular elements. Circuit training is a system of exercises in which two or more elements are one behind the other in the pace, followed by a minute or even longer break.

The objective of these lessons is to bring the body to the anaerobic threshold, start the fat loss process, activate the metabolism in favor of fat-burning after a workout.

Circuit training for women is certainly useful, but can cause harm if not to take into account a number of factors.


  • Effective slimming.
  • Circuitu disciplina ad torcular, cotidie facere potest
  • Muscle relief.
  • Increase strength and endurance.
  • Powerful cardio exercise.
  • Time saving – a lot of different exercises and high energy within a short time period.


  • Increased load on heart.
  • Not suitable for persons suffering from hypertension, cardiovascular failure, arrhythmias, and increased intracranial pressure.
  • Not always in the gym all the trainers are free, so sometimes it is impossible to perform the planned round without interruption.

Circuit training for women require compliance with the following conditions:

  • Good knowledge of techniques of executing exercises.
  • Basic physical training on the basis of a common program.
  • Mandatory intensive warm-up, if we are talking about heavy exercises. Some exercises can replace warm-up, for example, when working with the press, you can start approaches with small amplitudes, velocities, to warm up the right muscles. 1 approach your press is warmed up, and you will be able to practice.
  • An empty stomach and good health.

Circuit training for fat loss for women the older age group has several limitations. Due to the nature of the health of older people, you need to individually reduce the intensity, and carefully pick working weight.

Features of circuit training

Circuit training for fat loss should contain 4-6 exercises which are made by the same approach each other without interruption. In each approach at least 10 repetitions that are done quickly. In fact, between exercises within the approach there is a break equal to the time during which the girl goes from one exercise to another.

Circuit training

Circuit training in the gym for girls should include all muscle groups. You can divide the load on different body parts on different days, but the program is circuit training, in this case, changing the ultimate goal.

When you want to lose weight, you should download all of the muscles in each session.

Load should not be abandoned. Then the body will have time to recover within 24-48 hours with proper nutrition, the right amount of vitamins, macro and microelements, proteins and fats.

Options circuit training

Circuit training for fat burning can be common and may be local. It is worth saying that fat is still burned evenly throughout the body. Only the load on the muscles. For example, you are training your abs, legs, shoulders.

For people who want to develop endurance and strength at the same time, the best option is crossfit, where, as a rule, different muscle groups are worked on different days.

For weight loss enough total workout 3 times a week. It should contain exercises for legs, arms, abs. If difficult to perform such an array of exercises for the day, you should split the program for a few days.

Circuit training for fat loss for women is a program of 3-4 laps around 4-5 exercises. The class begins with cardio and ends with cardio.

If you set a goal to lose weight, the path will not be easy. Be prepared for this and take it to the end.

Training for the girls in the room is best done under the supervision of an experienced coach. To create a program undesirable. Even if you invented it, doubt will be compliance with equipment exercises. But if you do something incorrectly, you run the risk of something damaging. Of course, calories will be burnt anyway. But you have to burn fat and maintain health.

Exercises for circuit training

Circuit training on whole body

If you decide to download the whole body, you will need to follow this pattern three times a week. For example, the program might look like.

Do cardio 15-20 minutes. Need to warm up the muscles, raise the heart rate and prepare the body for fat burning (to Deplete muscle glycogen).

Start training.

  1. Squats with a blank fretboard 12-15 times.
  2. Circuitu disciplina pros et cons
  3. Extension of hands in the block 12-15 times.
  4. Lunges with dumbbells 12-15 times.
  5. Dumbbell bench press 12-15 times sitting.

A break of 60-90 seconds.

  1. The leg extension in the simulator.
  2. Hammer with dumbbells standing up.
  3. Bending the legs in the simulator.
  4. Raising the legs in the simulator.

A break of 60-90 seconds.

  1. Plie squats.
  2. Raising the legs in the simulator.
  3. The splaying of the legs with the weights.
  4. Breeding dumbbells lying.

A break of 90 seconds.

  1. Squats without weight 20 times.
  2. Hyperextension 30 times.
  3. Pull the lower unit towards the back.
  4. Lifting the legs in vis 15 times.

The last break 60 seconds and abdominal exercises:

  1. Twist on Roman chair 15 times.
  2. Leg raises from the prone position.
  3. A "fold".

If not specified the number of repetitions, so their number is 12-15. Weight exercises is chosen individually.

Further, rest 1-3 minutes and cardio hitch for 10 minutes at an easy pace.

This program can be done three times a week. By the time the lesson will take 60 to 70 minutes, and you reupload on 101 percent.

Ligaments in press

The word "bundle" refers to a sequence of exercises that will be included in circuit training. Not necessarily made of the same approaches. It is important that some exercises are done in conjunction. For the press it might look like this:

Approach 1

  1. Raising the body lying down, knees bent.
  2. Curl lying with bent legs.
  3. A "fold".

Each exercise is 15 to 30 times, then you rest 60 seconds prone, restoring strength and breath.

Approach 2

  1. Leg raises lying down.
  2. At the same time raising the knee and twisting to meet him (movement occur crosswise, left knee is committed to your right elbow and Vice versa).
  3. Raising the body, lying with raised legs, feet on the floor are at an angle of 30-40 degrees. You can work in the weighting.

Approach 3

  1. Twisting lying down.
  2. Raising the body lying down.
  3. Alternate lifting your legs from a prone position.

Thus, circuit training at the press consists of three approaches, between which you rest a minute. All you need to perform 9 exercises 15-30 times.

If you are a beginner, start with 10 times or even 5. With each lesson, increase the number of repetitions by 1. Circuit training on press you can do daily and it takes maximum 10 minutes.

Other examples of circuit training

An example of circuit training for triceps and chest:

  1. The bench press 15 times.
  2. Bench press at an angle of 30 degrees to 15 times.
  3. Bench press at an angle of 45 degrees to 10 times.
  4. Breeding dumbbell lying on a flat bench 15 times.

60 seconds rest.

  1. Dumbbell bench press upside down (15 times).
  2. The crossover on the bottom of the chest (15 times).
  3. The narrow grip bench press 15 times.
  4. Basic corporis disciplina, ex communi progressio
  5. Breeding dumbbells lying at an angle of 45 degrees.
If you are working at weight loss, plenty of exercise on the breast is better not to use. Girls chest muscles it makes sense to train in masonboro mode. This set of exercises can be done twice a week. Often dangerous for the tendons, especially of the shoulder.

Some recommendations for a circuit workout for girls

It is important to remember:

  1. It is not recommended to train in the first 3 days of the menstrual cycle. It is dangerous for your health, especially if we are talking about circular training.
  2. Try not to drink fluid during exercise. If you really want – about watering down the throat, take 1-2 small SIPS. We'll have after.
  3. Do not eat or drink immediately before exercise. Circuit training an intense, all might end in nausea and vomiting. In addition, eating before class, you'll spend the calories obtained from food.
  4. If you catch a cold, don't go to practice. You will be heavier than usual, and the body will take longer to cope with the disease. Especially if you have a fever. Better move going to the gym.