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Circuit Training for Women

By Dan, published on 11/09/2019 Blog > Health and Fitness > Personal Training > Circuit Training: The Workout for Wonder Women

Everyone can agree that exercising isn’t the simplest thing to accomplish without being motivated to do so. Regardless of this fact, there exist many exercises methods that allow you to reap all the benefits of weight loss and muscle gain without becoming too routine. Combining cardio and muscle building exercises, this exercise program is perfect for everyone – but especially for women looking to tailor their individual goals to a workout that fits all their needs.

fat burning workouts Individualized workout routines can be fun and effective

The Advantages of Practicing Circuit Training Daily

Circuit training, if you’re not familiar with it, is a type of interval training method that consists of a combination of strength training and resistance training. It is similar to HIIT, or high intensity interval training, except that there are no rest breaks in between each exercise move.

Because circuit training involves weight training and cardio exercises engaging your upper body and lower body, you will be able to feel a total body advantage, improving things like your metabolism and bodyweight.

The goals of circuit training are based on three specific points:

  • Losing weight through both aerobic and anaerobic exercises
  • Ameliorating your endurance through cardiovascular exercise
  • Overall muscle gain by working muscle groups through exercises or light gym equipment (kettlebell, dumbbell, etc.)

Because of this, circuit training can have many benefits: allowing you to burn calories and lose body fat in a short amount of time, not needing to complete your workout routine at the gym, having a body workout session that is always varied and always fun, letting you challenge yourself in ways you never thought possible before.

In general, women and men tend to have different goals when it comes to working out because of societal pressures and expectations. For example, women can often seek out training exercises and methods for weight loss, abdominal muscle gain and, of course, butt sculpting. Circuit training is a high intensity program that can allow you to, through classic exercises like push ups and squats, gain muscle while reinforcing your respiratory system.

Circuit training is an amazing way for everyone who wants to take up an exercise program regularly, especially if you’re looking to get toned. This is especially true of circuit training that is geared towards women and their specific body fat goals.

Weight-loss Specific Circuit Training

“When I’m happy on the inside, those are the moments I feel the sexiest” – Anna Kournikova

This advice, geared towards everyone, expresses the fact that everyone should feel the most attractive when they feel comfortable in their own skin. While many factors regarding beauty standards tend to be getting better, society still, unfortunately, prioritizes physical appearance over other indicators of beauty such as mental health or personality traits.

Having a fit body, however, has less to do with simply physical appearance and is more about being a signal for a healthy system. Often, a high, whole body weight can lead to many chronic diseases or illnesses – which is why circuit training is perfect for those looking for a flexible program and to burn fat and lose weight.

One example of a circuit training session geared especially for weight loss is:

  • Jumping jacks
  • Lunges
  • Push up
  • Mountain climbers
  • Burpees
  • Plank

If you’re following this workout, take 30 seconds to do each exercise move. After you finish one round, take a 3-minute rest break in order to recuperate. You can adapt the time you take for completing each move, the rest break, or even the moves themselves to follow your specific body targets (increasing muscle in biceps and glutes) and skill level (beginner or intermediate).

Circuit training can also be completed in combination with other sports activities and with a personal trainer. Some examples of the training workouts you can complete in tandem with circuit training are swimming, tennis and running. One important note to keep in mind is to always cool down after a workout and keep in touch with your body to watch out for any injuries.

weight loss training High impact workouts can be done with a personal trainer, alone or with friends

Toning Muscles for a Healthier Life

Being in perfect shape is complicated, especially because everyone’s body defines a different level of what is “perfect.” Women, however, tend to search for a full body workout that tones their body and, most of all, helps them feel comfortable in their own skin. There are an infinite number of cardio workouts and bodyweight exercises out there that can help you tone your body.

Some examples of workouts you can use for building muscle are boxing, swimming and weight-lifting. One of the most important aspects to pay attention to when choosing a fitness program that’s right for you is to take into account what environment it is, regardless of what program you choose. Whether it be in a group course at the gym or at home alone, always make sure that you feel comfortable.

If you’re interested in adapting circuit training to toning your body, an example of circuit training that’s geared towards building muscle mass and muscular endurance is:

  • Push ups/ wall pushups
  • Triceps or tricep dips
  • Jump rope
  • Squats
  • Superman
  • Plank
  • Mountain climbers

Whether you’re practicing a cardio workout, aerobic exercise or weight exercises in your circuit, make sure that you take 30 seconds to complete each move – increasing or decreasing this time depending on your abilities and goals. Take 3 to 4 minutes between each circuit as a rest break – making sure that you don’t take a rest break between each move.

Toning your body is a difficult mission but can be possible with motivation and sacrifice. From wanting to lose fat, incorporate cardio exercise, and learning how to use equipment such as a barbell or medicine ball – taking part and sticking to circuit training can help you accomplish your dreams.

Improve Your Cardio with Complete Circuit Training

Cardiovascular fitness can be one of the common fitness goals for women looking to get stronger and improve their blood circulation. Cardiovascular strength depends on much more than strength exercises like jogging, but a total body workout that includes any exercises that’ll increase your heart rate. In other words, any exercise that gets you breathing hard is a good sign that you’re on the road towards increasing your cardiovascular endurance.

Getting into the habit of completing a circuit workout can give you the benefit of increasing your metabolic rate, working your major muscle groups and, all the while, improving your cardiovascular system. You can also incorporate fat burning and toning circuit sessions with body weight exercises that allow both your heart and body to get fit.

Here is an example of a circuit training session geared towards improving your cardiovascular system:

  • Jumping jacks
  • Jump squats
  • Rowing
  • Pushups
  • Crunches
  • Plank
  • Jump rope
  • Burpees

This is one of the many examples of body workouts for weight loss that are, for the most part, geared towards building up your respiratory and cardiovascular system. It is also a perfect example of how circuit training can be adapted to each individual.

target heart health Your personal fitness should also involve eating a healthy diet

If you’re looking to challenge yourself even further, you can add lifting weights to some exercise moves like lunges and pushups. Weight lifting is a great way to reinforce your muscles during any cardio workout. The most important thing to keep in mind while weight-lifting is to practice good form in order to avoid any sort of injuries.

Some other advice that you can follow if you want to make sure you get the most out of your workout is drink water and eat a balanced diet. While working out, make sure you always have a bottle of water nearby and to take extra precautions when the weather is hotter or more humid. On the other hand, while the definition of a balanced diet tends to be specific to each individual, a general rule of thumb you can follow is to make sure the majority of your diet comes from whole plant foods and proteins.

Lastly, make sure to find your motivation, whether that be attaining your “summer body,” getting in shape for your loved ones or to improve your health. Understand, however, that getting the motivation to exercise and eat healthily can be sustained on the long term if your motivations are dependent on long term ideas like living a health life and being able to still run when you’re seventy. Remember, one of the most important things you can do for your body is to love your body.

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