women first choice – Circuit Training

women first choice – Circuit Training


Circuit Training

Rome wasn’t built in a day. So won’t be your body. It is essential to continue with whatever workout or regime you have set for yourself. Circuit training can work wonders for you if you agree to follow it. Not only is it less boring than the other ways, a few of these are also known to burn faster than a lot other exercises!

Circuit training is basically a set of short periods of resistance exercises or body conditioning. The targets are muscular endurance and strength training. Also an all strength circuit burns 30% more calories than typical weight workout and also provides more cardio benefits as per Fitness Magazine. In fact Baylor University and The Copper Institute studied and support with records, the fact that circuit training is the most efficient when it comes to cardiovascular fitness. The regime uses moderate weights and high intensity aerobic elements. This exercise completes a circuit on the completion of one round of all the prescribed exercises according to the routine. The same set is then repeated without too long a break between the two. The same schedule is followed two or three times in a row. Since every exercise is targeted towards different muscle groups, no or little rest is required before commencing with the succeeding circuit again. However the movement to the next exercises is usually rapid, which gets the heart rate up.

A circuit should include training for all parts of the body individually. These typically include:


  • Squat-ups
  • Bench dips
  • Back extensions
  • Medicine ball chest pass
  • Bench lift
  • Inclines press up

Core & Trunk:

  • Sit ups (lower abdominals)
  • Stomach crunch
  • Back extension chest raise

 Lower Body:

  • Squat jumps
  • Compass jumps
  • Astride jumps
  • Step ups
  • Shuttle runs
  • Hopping shuttles
  • Bench squat

Total Body:

  • Burpees
  • Treadmills
  • Squat thrusts
  • Skipping
  • Jogging

For a working woman or a mother, who has to split her time in order to work on her fitness, circuit training is the popularly chosen workout. The schedule has the potential to sustain for longer than other forms of diet and exercise, thus being voted as the most effective. It is not only weight loss that is the main aim here, but toning up and keeping one’s body at healthy levels. Normally, the body of a woman functions at a pace where the rate at which it loses muscle mass is 1% during the female’s late 30s and 40s. While this muscle is replaced by fat, muscles are undoubtedly needed by the body of the individual in order to serve preliminary purposes like the cushioning of the joints and the prevention of osteoporosis. The toning up of the body also gives it a more trim and tight appearance. The fact that it is but a simple workout that can be modified for home from the gym and still work just as well adds to the perks. Beginners could start with a 5-pound weight and then move up their circuit to their fitness level as their strength improves.

Circuit training also has official recognition from a health perspective if looked at the established cardiovascular guidelines by the American College of Sports Medicine (ACSM). The performances of these exercises have an outcome that meets the ACSM recommended amount ideal to develop and maintain cardio respiratory fitness.
Hitting the gym or practicing a hundred sit ups a day might not be everyone’s cup of tea. But staying in an adequately good physical shape is. And as long as you are listening to your body’s needs to be maintained healthy and fit and are willing to spare a few minutes every day, circuit training fits the bill.

The workout however, is too vast. There are various workouts that you can follow depending on your need and conditions. Stay linked to click away to your next routine that is going to keep you in the hale and hearty side of living. Your wish, our command. Stay healthy, stay happy!

Featured Image Source: fitnessmagazine



Comments are closed.