Circuit training is an effective way to burn more calories in less time. The advantage of such training is that it does not require special equipment – which means it can be performed both in the gym and at home.
According to research, circuit training speeds up the body’s metabolism, activating fat burning. In addition, since it involves performing multi-joint exercises, it helps to strengthen the muscles of the core and abs, as well as to burn fat in a targeted way.
What is Circuit Training?
Circuit training is a set of 4-8 functional exercises performed in several cycles. Such training lasts 15-20 minutes and includes 3 to 5 cycles. At the same time, a break is made only between blocks (“circles”), while the exercises of the program themselves follow one after another, without rest.
The main advantage of circular training is the significant amount of calories consumed – and hence the active burning of fat. In fact, this is the ideal choice for drying muscles, requiring minimal equipment – just dumbbells or kettlebells are enough.
Since circuit training involves exercising with minimal breaks, it depletes muscle glycogen stores – which, in turn, causes the body to use fat as its main fuel, and also increases the level of lactic acid and fat-burning growth hormone.
Fat Burning Workout
The “circuit training” method – that is, circular (or cyclic) training was developed in 1953 by scientists from the English University of Leeds, Drs. Morgan and Anderson. Their goal was to find the most effective exercise program for rapid fat loss¹.
Studies have shown that circuit training changes metabolism, helping to store energy for physical activity in the muscles, rather than sending excess carbohydrates consumed into subcutaneous fat. In addition, the workout itself burns more calories than regular cardio.
Pros, Cons, Benefits, and Harms
Note that circuit training is just a way of training. The actual choice of exercises depends on the equipment available, the level of training of the trainees and their goals. The technique is used both in CrossFit and in various programs for burning fat.
Most often, the duration of the circuit training varies from 15 to 30 minutes, during which time 3 to 5-7 exercise cycles are performed. The break between cycles is 2-4 minutes, between exercises – no more than 10-20 seconds. The number of repetitions of exercises is high. Circuit training is carried out 2-4 times a week.
Effect on Metabolism
Since circuit training exercises are performed in a multi-rep mode, this stimulates the pumping of muscles with blood and provokes the active production of lactate and lactic acid. In addition, circuit training increases the level of adrenaline, activating fat burning.
Among other things, performing exercises with minimal rest breaks provokes a sharp production of growth hormones. Despite the name, this hormone is not responsible for muscle growth at all, but for burning fat and increasing muscle relief. It is thanks to this hormone that circular training dries the muscles.
Harms
Circuit training is not recommended for diseases of the cardiovascular system – in the first place, with high blood pressure. Also, they are not suitable during pregnancy and in the postpartum period. Another contraindication is the presence of problems with the musculoskeletal system or joints.
In addition, circuit training should not be carried out while following a carbohydrate-free diet – this can cause hypoglycemia (lower blood sugar) and fainting. If you have any doubts as to whether such training is right for you, we recommend that you consult with your doctor.
Best Circuit Training Exercises
The main rule for choosing exercises for circuit training is that they should involve as many muscle groups as possible in the work – which is why multi-joint functional exercises are most often used for circuit training.
Before starting the circuit training, a warm-up is carried out, consisting of several minutes of cardio and 3-4 exercises to develop the joints. The main exercises of the program can also be performed, but at a slow pace and with an emphasis on technique.
Our Circuit Training Program
Below is an example of a circuit workout that consists of functional exercises. All seven exercises of the program are performed one after the other, then a break. Beginners are recommended to perform 2-3 cycles, advanced trainees – at least 5-7:
1. Burpee
A key functional exercise to engage all the major muscles in the body. In fact, it is an emphasis squat with jumping up. Ideal as a warm-up as it quickly raises the heart rate.
2. Push-ups with a footrest
Exercise for the development of the upper body – in particular, the pectoral muscles and triceps. When performing, the press must be maintained in conscious tension – and the speed of execution must allow the exercise to be performed in full amplitude.
3. Kettlebell forward throws
A key functional exercise for developing the press, strengthening the core, improving posture, and correcting the angle of the pelvis. When performing, it is important to use not only the muscles of the front of the body but also the muscles of the back of the thighs and buttocks.
4. Side lunges with dumbbells
Exercise for working out the muscles of the legs, buttocks, and lateral press. When moving down, make sure that the body maintains a vertical position (that is, do not swing back and forth). Also, try to involve the gluteal muscles in the work as much as possible.
5. Reverse crunches
One of the main exercises for pumping the muscles of the lower press. Lying on your back, lift straight legs up, then bend them at the knees and, due to the strength of the press, pull them towards the head.
6. T-Push-Ups
A combination of classic push-ups from the floor with an exercise for the development of the lateral abdominal muscles.
7. Side plank with leg raise
Exercise to strengthen the lateral muscles of the press, buttocks, muscles of the body, and shoulders. First, get into a side plank position, then lift your leg up, keeping your balance. Perform 20-30 seconds, then change the side of the body.
Circuit training is performed according to a cyclic protocol. By minimizing breaks between exercises and high intensity, circuit training is effective for quickly burning fat and drying muscle relief.