Circular workouts in the gym for girls

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-11-16

Target of the workouts: weight loss

Objectives of the workouts:

1. Remove body fat and preserve muscle
2. Make the body more defined
3. Strengthen the cardiovascular system

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

Like all circuit training methods, this program is not designed for beginners and focuses on fat burning rather than muscle growth. It is suitable for women who have been training for a considerable time and have experience with supersets. It is ideal for those who are satisfied with their body weight but not with their definition, or those who want to burn fat without losing muscle.

The essence of circuit training is that you must perform one set of each of the 8 exercises without rest. Only after completing the set of all exercises do you get to rest. The downsides of this plan are that you need to prepare the area for all your exercises in advance, which can be quite challenging during peak hours at the gym.

In each workout, you will target all muscle groups. However, there are more exercises for the thighs and glutes (8). You can find information about the number of sets and repetitions right below the plan.

The number of sets (rounds) should be 4-6. If you are unsure of your abilities, start with 4 rounds. It makes sense to increase to 6 rounds, but keep the total workout time to a maximum of 1 hour and 20 minutes. Beyond that, I see no reason to increase the number of rounds. It's better to "catch up" afterward with cardio machines for those who want more. It’s also advisable to warm up before each workout for 5-7 minutes on a cardio machine or do some jumping rope.

The number of repetitions should be 12-20. Start with 12-15. Each week, you can add 1 repetition to each exercise. The weights should be such that you can complete the required number of repetitions in all rounds. Do not chase after heavier weights at the expense of repetitions.

It is crucial not to rest between exercises but to perform them in one breath without a break. This is the essence of circuit training. Rest between each round should be about 3-5 minutes or until your heart rate returns to 110-120 beats per minute.

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