Circuit Training Workouts for Weight Loss at Home Without Weights

Circuit Training Workouts for Weight Loss at Home Without Weights. At Gym, Seniors, PDF, Printable, for beginners, plan, ideas, Example, purpose, benefits, how to get started.

Circuit training is a form of exercise where you alternate between different workouts that focus on different body areas.

As part of a healthy lifestyle, it is possible to combine exercises that target many muscle groups simultaneously.

This page offers a guide to circuit training, workout samples, and starting-point advice.

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What is circuit training?

Circuit training is a way to work out by going back and forth between as many as ten routines that work on different muscle parts.

Rather than referring to a particular kind of exercise, circuit training describes the arrangement of a workout program.

After that, you’ll switch to a different exercise and perform it for the same number of times or repetitions with little to no break in between.

The movements in the circuit are accomplished very quickly, so a circuit training session may be finished in around 30 to 45 minutes.

A circuit exercise involves thoughtful station selection.

Transitioning from an abdominal activity, like lunges, to an upper-body exercise, like push-ups, is one example of the objective.

Since your legs are resting while you execute push-ups, you may go directly into another leg workout without needing to take a break.

Although there is an aerobic component to these workouts due to the short rest times, the main goals are to strengthen bones and gain muscle.

You must push yourself with weight and resistance to do this, and you must focus especially on your form throughout each repetition.

The main types of circuit training

As previously said, circuit training is completely customizable, meaning there are countless ways to organize your circuit training routines.

To give you an idea of the various varieties accessible, below are a few samples.

Timed circuit: In this kind of circuit, the rest and exercise periods are timed according to a predetermined schedule.

The ratio of labor to rest time can be adjusted to suit the needs of the team or person doing the circuit.

For a group of people with average fitness, a typical timed circuit would consist of 30 seconds of activity and 30 seconds of rest.

On the other hand, an athlete’s timed circuit may consist of 80 seconds of activity and 20 seconds of recovery.

Competition circuit: This is like a timed circuit; however, you need to exert yourself to see how many times you can complete the predetermined number of repetitions.

You could be able to finish 12 push-ups in 30 seconds, for instance.

Maintaining the same time frame is the goal; however, you should aim to complete more repetitions within that time frame.

Repetition circuit: When dealing with large groups of individuals who vary in fitness and skill, this kind of circuit works well.

The idea is that each exercise may be performed by the fittest group, say, twenty times; by the intermediate group, fifteen times; and by the novices, ten times.

Running circuits, or sport-specific circuits, are best completed outside or in a spacious, open space.

Select workouts tailored to your sport, or focus on a particular area of your sport that you’d like to get better at.

Then run 200 or 400 meters at a low pace in between workouts rather than just resting.

You may even incorporate rapid 400-meter runs or sprints into your fitness regimen.

Is circuit training the same as HIIT?

Circuit training and high-intensity interval training (HIIT) are two common training modalities that are sometimes misconstrued.

Although some people will refer to circuit training and HIIT interchangeably, when done correctly, they are very distinct.

The intensity of the work intervals, the amount of recovery time in between work bouts, and the overall duration of the workout are the primary distinctions between HIIT and circuit training.

High-Intensity Interval Training is referred to as HIIT. A high-intensity interval training (HIIT) program consists of performing an activity (generally a cardiac exercise) at 95–100% maximal effort for a brief duration, usually 30 seconds or less, and then taking as much time as needed to recover.

Walking may be an active way to rest until your heart rate drops.

A straightforward example would be to sprint 100 meters, recuperate, and then walk the entire length of the track to return to the starting line.

A proper HIIT workout lasts just 15 to 25 minutes overall, is completed at maximal effort during the work periods, and includes adequate relaxation in between work bouts.

A circuit training program can last anywhere from 30 to 60 minutes, with work intervals conducted at a medium intensity and little to no recovery in between.

Even if a circuit training program solely includes aerobic exercises, there is sometimes insufficient recovery time in between sets to enable each exercise to be performed at its absolute maximum intensity.

Generally speaking, a more intense exercise program will be shorter and require more time to recuperate between movement sessions.

Firstly, why is circuit training necessary?

Getting the most out of your training investment is the goal of this approach.

The reason circuit training is so popular is that it’s the fastest method to complete a whole exercise.

You may finish the workout faster with circuit training since it requires little to no break in between sets, as opposed to performing each exercise one at a time with rest in between

Examples of circuit training workouts

Creating custom circuit training routines and exercises is simple, and the greatest workouts are typically those that you create yourself.

With a little creativity, the examples below, and the knowledge in this article, you can create the ideal circuit training routine.

Take additional care to adhere to the safety instructions in the preceding section and make sure you warm up before doing any of the exercises listed below.

It is recommended that beginners rest for 30 to 45 seconds following each exercise and for 3 to 5 minutes following each circuit.

Resting for two or three minutes after each circuit is recommended for intermediate exercisers, in addition to twenty seconds of respite between exercises.

On the other hand, expert exercisers ought not to stop until every circuit is finished.

The following are circuit training workouts:

• Jump rope: 60 seconds.
• Standard push-ups: 10 to 15 repetitions.
• Squat jumps: 10 to 15 repetitions.
• Squat jumps: 10 to 15 repetitions.
• Standard push-ups: 10 to 15 repetitions.
• The calf raises 15 to 20 repetitions.
• Bench dips: 10 to 15 repetitions.
• Abdominal crunches: 15 to 20 repetitions.

How to create a circuit training workout

At first, it may seem difficult to put up a circuit training program that works for you. So to assist you, here are six simple steps to creating the habit of your dreams.

Step 1: Establish a deadline

Circuit training exercises revolve around a certain number of “stations” that you repeat until the allotted time is up.

Therefore, figuring out how much time you have to work can help you calculate how hard and how many circuits you need to accomplish.

The optimal duration for circuit training is between 10 and 45 minutes; however, the shorter the session, the more intensity you should use.

There’s also no need to relax in between workouts because you’re switching up the body components you train with each motion.

Consider it this way: Squats give your arms a rest, while push-ups give your legs a respite.

An example of a circuit training routine: five distinct stations in one minute.

This may be done six times for a total of thirty minutes of exercise.

Step 2: Choose an exercise for the upper body

Utilize anything you have on hand when doing circuit training.

You have a lot of options when you’re at the gym, but your body is all you need.

(You may use this awesome at-home HIIT circuit training exercise as a model.)

If you want to keep things easy, you can select a different upper-body exercise for each round or just perform the same exercise again.

You may either cycle through all of these workouts or just choose your favorite; depending on your preferred style.

Some examples you can pick from are:

• Circuit 1: Shoulder press
• Circuit 2: Bent-over row
• Circuit 3: Standing dumbbell curl
• Circuit 4: Triceps dip
• Circuit 5: Push-up
• Circuit 6: Russian twist

Step 3: Select a lower-body workout

Select exercises that target every area of your lower body, just like you did with your upper body.

Depending on the situation, you can alternate the movements every round.

Exercises for lower-body circuit training:

• Circuit 1: walking lunge or Forward lunge
• Circuit 2: Sumo squat
• Circuit 3: Calf raise
• Circuit 4: Hamstring curl on a Swiss ball
• Circuit 5: Deadlift
• Circuit 6: Superman

Step 4: Select a complex workout

While weight training is a great form of exercise, incorporating certain total-body exercises into your circuit training regimen can raise your heart rate significantly.

Once more, pick a move from the list below, or repeat all six of them.

• Circuit 1: Jumping lunge
• Circuit 2: Mountain climbers
• Circuit 3: Thruster (squat to shoulder press)
• Circuit 4: Barbell clean
• Circuit 5: Bench hop-over
• Circuit 6: Single-arm kettlebell swing

Step 5: Incorporate one minute of high-intensity cardio into the training

According to research, regular aerobic exercise is a useful strategy for enhancing your cardiovascular health.

Choose a cardio exercise that you enjoy doing and give it your best for a minute throughout your circuit training session.

Exercises for cardio circuit training:

• Circuit 1: Running
• Circuit 2: Jumping rope
• Circuit 3: Rowing
• Circuit 4: Cycling
• Circuit 5: Uphill jogging
• Circuit 6: Stair climbing

Lastly, allow yourself a one-minute break.

Once your heart rate has stabilized, repeat the circuit as many times as you wish to get in a full exercise.

 

Can I do circuit training every day?

When doing full-body resistance circuits (like the ones in our previous examples), you should take a day or two off in between.

This implies that two to three circuit training sessions a week will allow for adequate recuperation.

Circuit training workouts with weights ~ circuit training exercises with equipment

Complete-body circuit training with weights:

• Circuit 1, exercise 1: Goblet squat, 15 reps.
• Circuit 1, exercise 2: Deadlift with row, 15 reps.
• Circuit 1, exercise 3: Bridge with chest press, 20 reps.
• Circuit 2, exercise 1: High-to-low woodchop, 12 reps per side.
• Circuit 2, exercise 2: Reverse fly, 15 reps.

Circuit training workouts for weight loss

Circuit training is an excellent choice for you whether you want to be in better shape, teach others how to get in better shape, or just have a more muscular tone.

This type of training keeps you moving during the whole exercise session, which raises your heart rate and, in turn, boosts total calorie burn to help with weight reduction.

Plus, everyone who frequents the gym may conduct this type of training!

Circuit training could be a fantastic choice for you if you’re seeking methods to spice up your exercises and make them more engaging, calorie- and time-efficient.

• Deadlift
• UPS
• Bent-over row
• Lunge
• Plank
• Push press
• Triceps dips
• Kettlebell swing
• Mountain climbers
• Exercise
• Pushups on the ball
• Thruster

The Circuit training workouts for beginners:

• Bodyweight squats: 20 reps.
• Push-ups: 10 reps.
• Walking lunges – 10 each leg.
• Dumbbell rows (using a gallon milk jug or another weight): 10 for each arm.
• Plank: 15 seconds.
• Jumping jacks: 30 reps.

Circuit training workouts at home ~ circuit training exercises at home:

• Squat
• Pushups
• Tricep dips
• Burpees
• Plank
• Mountain climbers
• Abdominal crunches
• Glute bridges
• Jogging in place
• Power lunge
• Shoulder press
• UPS
• Wall sit
• Bicep Curls with shoulder press
• Bent-over row
• Lunges
• Jumping jacks
• Box jumps
• High knees
• Jump squats

Full-body circuit workout at home:

• Station #1: 1 minute plank (20 second rest)
• Station #2: 15 burpees (20 second rest)
• Station #3: 20 sit-ups (20 second rest)
• Station #4: 15 pushups (20-second rest)
• Station #5: 15 tricep dips (20 second rest)
• Station #6: 1 minute wall sit (1 minute rest)

Circuit training benefits

The circuit training provides many positive benefits; some of which include:

Circuit training increases physical stamina: The body’s capacity to withstand activity for a certain amount of time is known as muscular endurance.

You typically do a large number of repetitions for each exercise while using circuit training. Slow-twitch muscle fibers are called upon in this situation to assist in maintaining your workout intensity.

You’ll be able to continue the activity for extended periods without becoming tired.

This will enable you to engage your muscles more efficiently and for longer periods, which will help you not only perform better in the circuit itself but also with other fitness-related tasks and daily life.

Boosts muscular development and strength: You might be able to develop bigger, stronger muscles by doing the activities in the circuit.

To promote muscle growth (hypertrophy), an individual must lift moderate to heavy weights or complete a large number of repetitions right before failure, or the point at which they are unable to complete another rep.

Circuit training can promote neuromuscular adaptations and muscle growth to develop bigger, stronger muscles because it continuously tones your muscles.

Protects cardiovascular health: Because it blends cardiorespiratory and strength training, circuit training is a favorite among many.

Your heart rate remains risen throughout the circuit since there isn’t much time spent resting between workouts.

Your heart will be stronger and experience less strain as a result, enabling it to pump more blood into the body with less effort.

Additionally, it aids in expanding lung capacity, which improves breathing efficiency during exercise.

You will get less easily fatigued throughout each circuit as your lung capacity increases.

Circuit training might encourage losing weight: Circuit training is a high-calorie workout that can aid in weight loss.

You’re burning a lot of calories during your workout since your heart rate doesn’t drop.

Additionally, your metabolism might continue to rise for hours after your workout because you’re still doing weight training.

Circuit training has been demonstrated in several researches to be a successful weight- and fat-loss exercise.

Nevertheless, the workouts in the circuit as well as other elements like nutrition, stress reduction, sleep, and more may affect the outcome.

It is ideal for all skill levels: Because circuit training is so adaptable, practically everyone can benefit from it.

Circuits may be created for any level of difficulty.

Try longer durations, more repetitions, or shorter pauses, for instance, if you want to make the exercise harder.

You can use fewer rounds or longer gaps between exercises to reduce the difficulty level.

Thankfully, a wide range of circuit training sessions are available at many gyms to accommodate those with varying levels of fitness.

A personal trainer will also create a circuit tailored to your requirements if you work with them.

If you intend to do it alone, try out various circuits until you figure out which one suits you the best.

A lot of them are available online.

Other benefits of circuit training include:

• It might boost your mood
• Circuit training provides a full-body exercise
• It saves time effectively

The disadvantages of circuit training workouts

It is helpful to be aware of them, since they may represent misconceptions or real limitations of circuit training.

Circuit training does not benefit strength or muscle building: It is frequently said that circuit training is beneficial for increasing muscle hypertrophy or muscle strength.

Even if it can do this, this does not imply that it is better than a conventional workout broken into meaningful gains.

If you include the time factor, you may argue that it’s “better,” but only if the advantages are the same.

There’s no reason it would provide superior outcomes; on the contrary, it may yield less desirable outcomes.

Not because circuit exercise is ineffective, mind you!

However, circuit training has no advantages in terms of increased strength or muscle growth if time is not a constraint.

You will need many pieces of equipment for most circuit training workouts: Several kinds of equipment may be needed for circuit training, depending on the kind you choose to do.

This is particularly valid while utilizing machinery.

A common feature of gyms is a “circuit training section,” which consists of several pieces of equipment that you must work through in a particular order; like circuit training workouts with dumbbells.

They do this action to maintain a constant traffic flow.

Consider this: If three trainees were performing circuit training without a set order, they would undoubtedly use a lot of equipment or interfere with one another.

To handle this coordination and workout teaching, several gyms also provide programs called circuit training.

Remember that it won’t save you much time if you can’t do your workouts quickly or if you have to wait for equipment.

Helpful hints for circuit training workouts

You can get a good workout done with circuit training without doing any rest at all.

• The point of a rest break is to prevent fatigue, although no more than one minute is acceptable.

The majority of rest intervals will be brief—between 0 and 30 seconds.

Remember that your break period includes the time required to switch out your equipment or weights.

• If your routine consists of several exercises, divide it into two circuit sessions.
• Even if there are situations in which you only run a circuit once, you are free to perform as many sets as usual.

Typically, this will be three. Depending on your objectives, you might increase this to five if you have the time.

• You are limited to one circuit in your final isolation set. The usual number of rounds can be run in all the other courses.
• It’s also possible to employ the same weights that you usually would.
• As you get tired in the later sets, you can also prepare to perform fewer repetitions.

This is something to be concerned about while performing workouts like bench presses and back squats.

• Circuit training lets you utilize whatever workout you want.

As we said above, the deciding element will be what variables you’re aiming to improve or why you’re utilizing circuit training.

• Combining strength training exercises with cardiovascular bodyweight motions, such as mountain climbers, is one tactic you might use.

Your major objective should be to minimize any conflicts between the exercises while writing their sequence.

In most cases, this comes down to switching up the muscle groups you target.

Conclusion

Rapidly increasing both strength and endurance, circuit training requires little time yet yields great results.

However, like with any new fitness regimen, get off to a moderate start and work your way up to longer, more frequent, and more intense workouts.

You can add extra resistance or extend the time or number of repetitions for each exercise if your circuit training program is becoming too easy.

FAQs

Is circuit training good for beginners?

Circuit exercises are a terrific method to get your heart rate up, blood flowing, and muscles moving for anybody, from novices to bodybuilders and all fitness levels in between.

Is circuit training a full-body workout?

Ask a trainer or coach for assistance if you have any queries.

Circuit training may be a terrific full-body exercise, but to get the most out of it (which are many), it’s vital to include both strength and aerobic movements in the session.

What is the difference between circuit training and HIIT?

The primary distinction between HIIT and circuit training is that the former is intended to be performed at full effort, while the latter is subject to variation in terms of exercise duration and recovery intervals.

A great method that maximizes flexibility and inventiveness is circuit training.

Does circuit training burn fat?

Circuit training exercises are going to be your new best buddy if you’re trying to reduce your body fat percentage by a few percentage points.

These full-body exercises combine aerobic and strength training into an intense session that burns fat and builds muscle.

Eliminating sleep is the key to success.

Who is circuit training best for?

Circuit training is a kind of exercise where you alternate between many exercises that work for different muscle groups while taking little to no breaks in between.

It’s perfect for anyone who wants a full-body, fast-acting exercise regimen.

How long should a circuit workout be?

Circuit training could take anything from 10 to 45 minutes, but the shorter the session, the harder you should push yourself.

Additionally, there’s no need to relax in between workouts because each action alternates the body component you focus on.

Does circuit training burn belly fat?

The various forms of exercise will help you lose belly fat and burn stubborn fat by increasing your aerobic fitness and muscle mass.

Exercises including burpees, squats, press-ups, lunges, stepping, sprints, jumping jacks, skipping, and push- or pull-ups are common circuit training exercises.

Can you do circuit training with dumbbells?

It’s likely that you’ve heard about circuits previously and are aware of their incredible power in burning calories and gaining muscle.

The dumbbell ‘complex’ that follows goes one step further by using a single piece of equipment to smoothly connect several movements.

Can I do circuit training at home?

The fact that circuit training is portable is an additional benefit.

You may use dumbbells or even just your body weight for circuit training at home or in a gym.

It’s also perfect for all fitness levels because you can personalize your workout in a million ways.

Can you build muscle with circuit training?

Adults can effectively reduce their total body fat and enhance their muscle mass with resistance circuit-based exercise

 

Why is it called circuit training?

When it comes to exercising your body, nothing beats circuit training.

It combines high-intensity aerobics, strength training, endurance training, and other workouts done in a circuit, much like HIIT.

What are the two types of circuit training?

After that, you normally take a 90- to 2-minute break before restarting the circuit.

The two most common varieties of circuit training are those that focus on building strength and those that use high-intensity interval training (HIIT).

Is circuit training a cardio?

Circuit training is a great technique to push your cardiovascular system and raise your heart rate; it’s also great for the health of your heart and lungs.

With the help of workouts like mountain climbers, high knees, and jumping jacks, your endurance and general fitness may be enhanced.

What are the disadvantages of circuit training?

Furthermore, you run the risk of developing over training syndrome if you perform excessive circuit training too quickly.

This condition can result in weariness, injuries, and a general sensation of illness.

How many times a week should you do circuit training?

You could complete one circuit or more circuits throughout each exercise, depending on your level of fitness.

You may undertake circuit training two to five days a week, depending on your schedule and level of fitness.

The same body part shouldn’t be worked on twice in a succession.

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