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If you’re looking for a turbocharged workout routine that’s a combination of strength and cardio training, then the circuit workout is definitely for you. Not only that, but you’ll be free in 30 minutes tops, too! Lastly, you can easily customize it according to your goals.
So, what exactly is circuit training? It’s a workout style where you speed through multiple exercises, varying from five to ten exercises, and targets numerous muscle groups with a bit of rest in between. This workout tests your endurance and muscular strength, as well as your cardiorespiratory system.
So, if you’re looking for lean muscles, a tight and toned body, and an hourglass figure, this workout program is just for you. This circuit-style blitz will ensure you’re getting your best figure, enhancing your curves, and shredding that extra weight.
Benefits of Circuit Training
Struggling to get the body you desire is an issue many women worldwide can relate to. It seems that every woman you talk to has a problem with some part of their body. However, with this carefully-curated workout program and a little bit of motivation from your end, you are bound to make heads turn in no time.
Circuit training can result in several benefits. These include:
With a circuit workout, you can easily set a routine that works best for you. All in all, this training will help you achieve the following:
If you think it’s too late to get the body you desire and be fit, you’re wrong. It’s never too late to start being healthy, and setting your goals serves as an added motivator for you. You should be comfortable in your skin and not only feel your best physically but mentally, as well.
How does this program work?
So, the first thing you’ll have to do is choose three days for you to work out on. On these days, you have to allocate 45 minutes of your day to each workout. This will include any cooling down or warming up activities you. You also need to take time for refueling or showering, which’ll take your time to an hour.
Ideally, you’ll have a day between each workout session to help your body recover. However, if you want to schedule two workouts consecutively, then that’s fine too. Don’t worry, exerting yourself extra won’t harm you over the month, as long as you take a much-desired rest at the end.
Do I need any equipment?
If you’re someone who barely has any equipment lying around at home and don’t have easy access to a gym, don’t worry. You can quickly get your beach body with some cardio equipment, a pair of dumbbells, and your favorite gym attire. This workout is easy to do for anyone ready for that full-body fat burning. You don’t necessarily need any specialized equipment. You can easily do it at home as long as you have some weights around.
All workouts use a combination of cardio and toning for your body. Cardio training is an integral part of every workout when you want to burn some extra fat. Unlike other exercises, this cardio training won’t take hours and is designed to help you transition to fat-burning metal interval training.
Hence, this training will be sharp, fierce, and short. It’ll burn hundreds of cardio in a proportion of the time traditional cardio training takes to work. While it’s not easy, you can use your body goals as motivation for you to get through each stage.
So, how can you nail each circuit? Well, what you need to do is speed through every circuit as quickly as you can. You need to invest in as much effort as possible and pick up the pace for every exercise, whether that’s push-ups, mountain climbers, or any other training.
Each workout is also designed to tone your body. While you can’t decide which part of your body will burn fat, you can choose where you want to curve and strengthen up. Over the next month, you’ll be working rigorously to tone different areas of your body, including your arms, tummy, legs, and booty. The toning part of the workout isn’t designed to aid muscle building, but it’s there to help shape your muscles how you want and burn fat.
Here’s how you can build your circuit training workout.
Step 1: Warm-Up
It’s always very important to warm up to ensure your muscles are active and heart rate is up and ready for the workout. Ideally, you should warm-up for 5 minutes since this process will help ensure you can do the exercises properly and not get injured. You can do air punches or kicks, jumping jacks, or even run in place.
Step 2: Choose the total time for your circuit training workout
Circuit training workouts are set around a specific number of rounds that you have to repeat until the time is finished. So, determining the amount of time left can help you figure out how much effort you’ll need to invest and the number of circuits you need to complete. Typically, the shorter the workout, the more energy you need to put in it. Times between ten to forty-five minutes are typically perfect for circuit training.
Since you’re changing up the muscle groups you use during each move, you don’t have to rest between different exercises. For instance, your legs will be able to rest during push-ups, and your arms will be able to rest during push-ups.
Step 3: Select an exercise for the upper-body
To ace circuit training, you need to use anything you have access to. Since this is essentially a home workout, you should use the best weight available at your disposal - your body weight. Upper body exercises are designed to focus on your back, shoulders, triceps, biceps, chest, and core.
Alternatively, you can go for this if you want a complete upper body workout:
Circuit 1: Arms
Complete four rounds of:
Before starting the next circuit, you should complete two sets of 20 reps slow and controlled bicycle crunches and 30 seconds side plank on each side
Circuit 2: Shoulders
Complete four rounds of:
Before starting the next circuit, you should complete two sets of 20 reps toe touches and one minute plank
Circuit 3: Back and Chest
Finish with two sets of 20 reps v-ups and 20 reps supermans
Step 4: Select an exercise for the lower-body
Similar to the upper body routine, you can select exercises that are best for the lower body. It’s up to you to switch around moves or keep doing the same.
Alternatively, you can go for this if you want a complete lower body workout:
Do this entire circuit for three to five times
Step 5: Total body movements
While the above circuits will be great for weight training, the circuits below will help you increase your heart rate by making you exert your entire body.
Step 6: Select a sprint for a minute
Sprinting fast is an excellent way to burn fat, especially in your belly area. You can select the kind of cardio that you’d like to add to your workout.
Of course, nutrition plays a massive role when you want to lose weight and gain muscle definition. You can do all the exercises in the world, but if you’re not watching what you’re eating, all that effort’s going to go to waste. Your diet should ideally include lots of fruits and vegetables. There’s no room for junk food, except for the occasional cheat day. Even then, you should watch your portions and ensure you’re not overeating.
You should also focus on balancing by eating the right amount of fats, protein, and good carbs. Avoid bad carbs often found in processed food, such as french fries and refined white bread. How much you’re allowed to consume depends on your activity level, weight, height, gender, age, etc.
You should ideally stay away from fast foods which are full of added sugars and trans fats. Opt for grilled vegetables in exchange for the potato chips and french fries. Moreover, you should aim to eat a heavy breakfast and follow that with smaller meals during the day. This is hugely beneficial if you want to get your body ready in time for Summer.
Lastly, you need to learn one thing: water is your best friend. You should aim to stay as hydrated as possible. This is especially important during the summer when you’re more likely to get dehydrated. Ensuring your body is hydrated helps your heart pump blood through your blood vessels to the muscles. It also helps your muscles work more properly.
All in all, you need to instill discipline in yourself where your nutrition is concerned. You need to put in the effort to consistently eat healthy if you want to see any body changes. You’ll also start feeling better once your body starts getting the nutrients it needs.
This full-fledged program includes everything you need to build fitness, firm your muscles, and to shred that weight. It’s the best time for you to sculpt your body and be sexy and ready for the beach.Now that you know what you need to do, you have absolutely no exclusive to slack off. It’s time to give it best your shot and get the body you’ve always desired!