Circuit training workouts are a combination of cardio and strength exercises to support weight loss, boost strength and maximize calorie burning. This blog will emphasize two circuit program modules that you can follow by consulting with a professional or as per your fitness level.
Before you start on the circuit program, it is important to check on any past or present injuries and health restrictions. A warm-up and cool-down are essential before and after a circuit training workout. The circuit programs below cover both beginners and mid-level athletes.
Circuit Training Workout Program for Beginners for Weight Loss
Please note that each circuit training program should be repeated the exact number of times as mentioned giving appropriate rest to the body.
After completing the first circuit it is advised to rest for 1-3 minutes before beginning the next circuit training or any other form of exercise.
- Body Squats- 10-12 repetitions
You must stand with your feet- shoulder-width apart. Lower your body like sitting on a chair and stand back up. If you have never done this before ensure to go slow.
- Push Ups- 8-10 repetitions
Start with a high plank posture, engage your core, lower your chest to the floor, and then back to the start position. These push-ups must be done with care.
- Alternate Lunges- 8-10 repetitions per leg
Step forward with your right leg, and bend both knees to 90 degrees. Push off with your right foot and return to the start position. Then repeat with the other leg.
- Plank – Hold for 20-30 seconds
Place your forearms on the ground, elbows under the shoulders, and toes on the ground and engage your core muscles. Ensure your body is in a straight line from head to heel.
- Step-Ups – 8-10 repetitions
You can use a stepper or a single mildly elevated platform or steps. Step up one foot on the elevated platform. Bring the foot down. Then step with the other foot.
Cool Down: After the circuit training is complete, go for light stretches that will help lower your heart rate and cool your body down.
Circuit Training Workout Program for Mid-Level Athletes for Weight Loss
If you are at the mid-level fitness regime then you can repeat this circuit training program twice.
Do not rest between the exercises but rest for 2-3 minutes before going to the circuit training round two. If you have any injury then get a health professional or fitness professional’s supervision.
Warm Up: Do light stretches to warm up before starting the program.
- Jumping Jack – 30 seconds
Jump to your legs wide spread and hands over your head. Return to the start position. Repeat this for 30 seconds.
- Squats- 15-20 repetitions
This is a strengthening exercise. Open your legs shoulder apart, lower as on the seating position, and return to the standing position.
- Mountain Climbers- 30 seconds
Get on to the high plank posture, and bring each knee forward and backward. This is a great cardio that also engages your core.
- Lunges- 10-12 repetitions in each leg
Keep one knee forward and bent 90 degrees. Lower your body and go back to the start position. Repeat this on each leg.
- Plank- 30-60 seconds
Place your forearms on the ground, elbows under the shoulders, and toes on the ground and engage your core muscles. Ensure your body is in a straight line from head to heel.
- Bicycle Crunches- 10-15 repetitions on each side
Lie on your back, raise your knees 90 degrees now make a motion alternatively as if pedaling a cycle.
- Russian Twists- 10-15 repetitions on each side
Lie on your back. Fold your knees to 90 degrees. Lift your legs from your hips and your upper body. Twist from left to right and right to left. You can also twist with a ball or dumbbell in your hands.
- High Knees- 30 seconds
Stand straight and raise your knees alternatively as high as you can. Repeat for 30 seconds.
Cool Down: Do static light stretches or light walking for 5 minutes to cool down.
Conclusion- Extra Tips for Circuit Training Workout
- It is essential to maintain a proper posture while doing all the above exercises.
- Inculcate cardio exercises on non-circuit training days.
- Staying hydrated is important to sustain the circuit training program.
- Stop immediately if you feel uncomfortable or experience pain.
- Try to do a circuit training workout twice a week.
- Give a body one day of rest every week.
- You can consume weight management supplements and protein supplements for maximizing results.
