Strength and Conditioning programs can be challenging, especially when you’re not used to the kinds of movements that are involved. That’s why so many people shy away from them. However, it doesn’t have to be that way. There are a number of different strength and conditioning methods that are perfect for anyone who is looking to take their training up a notch. One such method is circuit training. This technique involves moving from one exercise to the next with little or no rest in between. When done correctly, circuit training produces amazing results in a relatively short period of time. If you want to know how to do circuit training, read ahead for everything you need to know about this intense strength and conditioning method.
What is Circuit Training?
Circuit training is a type of strength and conditioning program where you move from one exercise to the next with little or no rest in between. This means that you’ll get through a full round of exercises without taking any breaks. How you choose to break up your workout and which exercises you use is up to you. The most important thing is to keep your heart rate up and to push yourself as hard as possible throughout the entire session. There are a lot of reasons why people choose to do circuit training as part of their fitness routine. Some of these reasons include: increased metabolism, the ability to burn more calories, improved muscle strength and endurance, improved joint health, reduced joint pain, improved mental health, improved sleep, and reduced stress.
Why Do Circuit Training?
As you can see, there are plenty of good reasons to do circuit training. If you’re still not convinced, here are a few more reasons to try this super intense strength and conditioning method: Most people find that circuit training is an easier way to get into strength training than lifting heavy weights or getting into a bodybuilding style training regiment. This is especially true for beginners who may not be ready to start lifting super heavy yet. Because it requires so little rest between sets, circuit training strengthens your cardiovascular system as well as your muscles. It’s a win-win situation! Even if you don’t have a lot of time to exercise, circuit training is a great option. With a circuit training plan, you can get a super effective workout in as little as 20 minutes.
How to do a Circuit Training Program
The most important thing when it comes to circuit training it is important keep your heart rate up and not allow yourself to become too comfortable. For this reason, it’s best to change up your circuits every few weeks so that your body doesn’t get too used to them. Let’s say that you want to do a full-body strength and conditioning circuit. This would involve a total of 8 exercises that you’d do back to back with no rest in between. You should plan your circuit so that it begins with exercises that target your larger muscle groups. Do your abdominal exercises last so that you can use them for core support. When it comes to choosing the right exercises for your circuit, remember that you want to use compound exercises whenever possible. These exercises engage multiple muscle groups at the same time, which allows you to get more done in less time.
Circuit Training Exercises
When creating your circuit, it’s important to use movements that challenge your muscles in new ways. This is the only way to ensure that you’re getting the maximum benefit from each exercise. Instead of doing the same old exercises that you’ve always done, you want to try something different each time. Here are a few examples of common exercises that are often used in circuits: Burpees, Push-ups, Squats, Deadlifts, Lunges, Back extensions, Barbell rows, Pull-ups, Bench presses, Dumbbell curls, and Step-ups.
How to Modify your Circuit for Different Levels of Fitness
If you’re just starting out and don’t think you’re ready for a full-blown circuit training workout, you can try a few modifications. Start by using low or light-weighted dumbbells or resistance bands during your exercises. You can also break up your workout into multiple shorter sessions throughout the week rather than trying to do everything in one go. If time is really an issue for you, you can do timed circuits instead of doing them for a set number of reps. If you’re someone who is already fit, you can try adding in an extra exercise or two or even increasing the number of circuits that you do. You can also try doing Tabata circuits, which are very intense and only last 4 minutes. Don’t push yourself too hard though. Remember that it’s better to do circuit training fewer times a week but with more intensity than to do it every day but at a lower intensity.
Tips for Successful Circuit Training
If you want to get the most out of your circuit training workouts, there are a few things you can do to make it more effective:
Warm up: You don’t have to do a full-blown warm-up before each circuit, but you should do something to get the blood flowing and to prevent injury. This can be as easy as doing some light cardio, stretching, or joint mobility exercises.
Go hard: Remember to push yourself as hard as you possibly can during every circuit. You don’t want to be too gentle because that will just make it a waste of time.
Use good form: It’s important to use proper form during each exercise. This will help prevent injury and will help you get the most out of each exercise.
Use your rest periods wisely: You don’t want to be standing around doing nothing during your rest periods. Instead, try to find ways to improve your fitness even when it’s not your turn to exercise.
The Bottom Line
Circuit training is a great way to challenge your body and get stronger. It’s especially great for people who don’t have much time to work out because you can get a full-body workout in as little as 20 minutes. To do circuit training correctly, you need to choose the right exercises and make sure to use proper form. It’s also important to warm up before your workout and to take enough rest between circuits. If you want to get stronger and more fit, circuit training is a great way to do it. Whether you’re just starting out or you’re already fit, circuit training is a super intense way to challenge your body and get stronger.