How circuit training helps you lose weight and build muscle faster

What is Circuit Training

In circuit training, you do several exercises in a row on different muscle groups, and then you start over. At the same time, there is minimal or no rest between sets.

For example, instead of doing 3 sets of 10 push-ups, 3 sets of 20 squats, and 3 sets of 20 crunches, you do push-ups 10 times, then squat 20 times, twist 20 times, rest 1-2 minutes, and then repeat 2 more times.

In a normal workout, rest between sets is necessary: tired muscles need to rest, otherwise you will not finish the set. In the circular system, rest is not necessary, because each new approach involves a different muscle group.

Why circular workouts are useful

Save time

With a short rest, you can get more done in less time. For example, if your workout consists of 5 strength exercises of 3 sets each, you will spend about 43 minutes on it, and 28 of them will rest between sets. By reducing rest to 30 seconds in a circuit workout, you can complete all exercises in 22 minutes.

They pump the breath and the heart

With little or no rest, circuit training will simultaneously pump both muscle strength and VO2max - maximum oxygen consumption, a reliable indicator of aerobic power.

Help to lose weight

A high heart rate throughout your workout helps you quickly reduce fat and increase muscle mass.

How circuit training differs from interval training

The main hallmark of interval training is well-defined work and rest times, or high and low intensity work. Example: 30 seconds of push-ups, 30 seconds of rest.

Circuit training can become interval training if you set clear time frames for work and rest. Interval can also be circular if exercises for different muscle groups alternate in it.

At the same time, both circular and interval can exist separately from each other and are replaced within the same training session. For example, you can start with a circuit workout (3 laps of 10 strength exercises for different muscle groups) and end with interval cardio (20 seconds sprint and 40 seconds jogging for 5 minutes).

How to compose a circuit workout

1. Determine the training time

With Circuit Training, you can work all the muscles in your body even in 10-15 minutes. This is a great option if you do not have enough time for a full-fledged lesson. But if you are not in a hurry and want to increase the effect, do it longer - 30-60 minutes.

It takes an average of 30 to 120 seconds to complete one set of 10-25 repetitions. Based on this, you can find the total workout time and determine how many circles and exercises will be in it. Remember to count the rest time between exercises and circles.

2. Set a goal

If all you need is strength and muscle hypertrophy, but you don't have enough time, do strength circuit training without aerobic elements. If you have enough time, give up circuit training: it is better to pump muscle power and strength according to the standard scheme of approaches and repetitions.
Those who want to develop aerobic endurance should include running, jumping rope, exercises on an elliptical and rowing machine in the circuit training. Insert a small interval between strength exercises and you will significantly improve your aerobic capacity without additional cardio training.
If you want to lose weight as soon as possible, opt for Intensive Interval Circuits. They are most effective in reducing fat mass.
For those who want to lose weight, but still feel comfortable, it is better to alternate circular interval training with days of calm aerobic activity. Circles are very tiring and if done more than twice a week, you can quickly lose your enthusiasm and enjoyment of the sport. If you dilute your Interval Circles with quiet aerobic activity, your training week will be much more comfortable, and the results will be only slightly worse than in the case of purely circular HIIT.

3. Select exercises

The main principle of circuit training is to alternate the load on different muscle groups. You can include several exercises for one muscle group in one workout, but they need to be mixed with exercises for other muscles so that the target groups have time to rest.

You can navigate by:

parts of the body: top, bottom and middle;
muscle groups: chest, back, biceps, triceps, shoulders, muscles of the front of the thigh, muscles of the back of the thigh, buttocks, muscles of the core;
movement patterns: pull, push, squat, lunges, perform movements with hip hinj - flexion in the hip joint.

What kind of circuit training can be taken as a sample

Lifehacker compiled two routine circuit workouts with and without equipment, as well as one high-intensity interval workout.

1. Intensive interval circuit training

Time: from 10 minutes.
rules: Depending on your ability, complete one to three circles.

2. Circuit training for home

Time: 20 minutes.
rules: do not rest between exercises, pause for 90 seconds between circles. Complete three circles.

Air squats

Keep your back straight, making sure that your knees do not curl inward and your heels do not come off the floor. Try to squat in full range, or at least to parallel hips with the floor. Repeat 20 times.

Push ups

Touch the floor with your chest and hips, do not spread your elbows to the sides. Try to rise with a straight back, without arching in the lower back. If it doesn't work, kneel down or push up from the support. Do the exercise 10 times.

Lunges

If there is enough space, do lunges in motion; if not, come back after each step. Make sure that your back is straight, and the knee in front of your standing leg does not extend beyond the toe. Do 10 times on each leg.

Plank

Stand upright, tighten your abs and buttocks to avoid arching in the lower back. Hold the position for 30 seconds.

Running in place

Run on your toes, raise your knees high, help yourself with your hands. Do the exercise at a maximum intensity for 30 seconds.

Rock climber

While lying down, take turns pulling your knees to your chest. You can put your foot on the floor or leave it suspended, as in the video. Try to keep your pelvis in place, do not bend your lower back. Do it 20 times.

Lying Leg Raises

Starting position - straight legs 20-30 cm from the floor. Raise your legs to a right angle with your body and lower back down. For convenience, you can put your hands under your buttocks. Keep your lower back on the floor throughout the entire exercise. Perform 10 lifts.

3. Circuit training in the gym

Time: 40 minutes.
rules: Do the exercise one after the other 10 times, weight - 50-70% of 1RM. The last two exercises - hyperextension and a fold on the press - do 20 times. Rest between exercises no more than 30 seconds, between circles - 1-2 minutes. Complete three circles.

Bench press

Lie on a bench, press your feet to the floor. Grab the bar with a straight grip wider than your shoulders, lower it to your chest, and then squeeze it up.

Row of the upper block to the chest

Grasp the handle with a narrow reverse grip, straighten your back, lower your shoulders, and bring your shoulder blades together. Pull the handle towards your chest and then return to the starting position. When done correctly, you will feel the latissimus dorsi tighten.

Extension of the legs in the simulator or with an expander

Circuit training in the gym: Leg extension in the simulator or with an expander

This exercise is easier to perform in the simulator, but if it is busy or absent, you can do it with an expander. Hook the expander into a stand at ankle level, and put the loop over your leg. In the initial position, the leg is bent, the expander is stretched. Straighten your leg and then return to the starting position and repeat. Only the lower leg moves, the thigh and the body are fixed.

Leg curl in a simulator or with an expander

Circuit training in the gym: Leg curl in the simulator or with an expander

If you choose an expander, hook it to the stand, put a loop over your leg, move further to tighten the elastic. Overcoming the resistance of the expander, try to reach the buttocks with your heel.

Curl of the arms for the biceps of the shoulder

Take a barbell with a reverse grip, bend and unbend your arms. If the bar is engaged, use dumbbells or a lower crossover block.

Extension of the arms for triceps in the crossover

Hang the rope handle, grab the ends with a straight grip, bend your elbows to a right angle. Extend your arms and at the same time spread the ends of the rope handle. Keep your back straight and shoulders down.

Leg press in the simulator

Circuit Training in the Gym: Leg Press in the Machine

Lie down in the simulator, grab the handles with your hands, press your lower back to the back and do not tear it off until the end of the exercise. Bend your legs at a 90 degree angle and then straighten them, pushing the platform up. Do not fully extend your legs to avoid damaging your knee joints.

Barbell pull to the chin

Circuit Training in the Gym: Barbell Row to the Chin

Take a barbell with a straight, narrow grip. Using the tension of the shoulders, bring the barbell to the level of the collarbones. The elbows are always above the bar. Make sure that the bar slides along the body, do not lean forward.

Hyperextension

Take your hands behind your head, raise your body to parallel with the floor or slightly higher. Do it in a measured way, without jerking: this way you will better load the extensor muscles of the back. Do it 20 times.

Press fold

Bend your knees at an angle of 90 degrees, place a rolled towel or abmat under your back, put your hands behind your head. Slowly raise and lower the body, you can linger for a second at the top point in order to better load the press. Make 20 lifts.