Have you heard about the circuit training before? Well, it is getting very popular these days among the fitness lovers. Due to its effectiveness and multiple health benefits, personal trainers often recommend this style. One more benefit of circuit training is that it spices up the normal workout by combining strength training and cardio in a fun way.
Being a beginner, you might look forward to an efficient and quick workout. If so, then circuit training is for you. It is an effective way to build muscle and improve your cardiovascular system without spending too much time in the gym. Altogether, it is a great way to stay motivated and get results quickly.
You may browse circuit classes near me to get the proper consultation from the trainers and teachers. Also, for a quick start, we are here for you to help you grasp the basics and learn the secrets of health and fitness. Without further ado, let’s explore it!
What is Circuit Training?
In simple wording, circuit training is a unique way of exercising! It focuses on many muscles in a very short time with no break. The word circuit is the complete set of all exercises without any breath breaks completed once. You may rest after completing the circuit for 30 to 60 seconds and start the next one.Â
Benefits of Circuit Training
It won’t take long for you to notice a drastic difference in your endurance, resistance, and strength levels. For beginners, circuit training is a fun way to get real and noticeable results quickly. Many renowned fitness studios offer circuit training classes using and without gym equipment. That’s why it is also considered a dynamic and efficient workout style.
Depending on the exercises you choose, you will get a solid combination of endurance and cardiovascular exercise in a single session. Following are some of the more edge points that a circuit class in London offers.Â
1. Time-Efficient
Circuit training is considered time-efficient and allows you to work on various fitness goals within a single session. This is a great way for busy individuals to maximise results in less time.
2. Full-Body Workout
Blending both strength and cardio exercises works on multiple muscle groups in a single exercise. That is an excellent way to target your entire body at once.
3. Improved Cardiovascular Fitness
A continuous circuit of exercises increases heartbeat rate and greatly improves cardiovascular health.
4. Burns Calories Fast
The combination of strength and cardio workout helps burn calories more quickly.
How Does Circuit Training Work?
There are 3 major things that make circuit training different from the other forms of exercise. Take a look at the following:
- Alternating Strength and Cardio: In a circuit training class, you’ll alternate between strength exercises (using weights or resistance bands) and cardio exercises (such as jumping rope or step-ups).
- Intensity Levels: Beginners should start with moderate or no weight. Intermediate participants can complete the circuits once or twice.
- Minimal Rest: The key point of circuit training is minimal rest between exercises. This makes the workout more intense and efficient.
Sample Circuit Training Workout for Beginners
Moreover, beginners can choose resistance- and cardio-based exercises with little to no rest. Depending on their stamina, they can also increase the number of reps.
For example, A newbie could include squats, push-ups, and jumping jacks. While advanced circuit training could consist of squats with dumbbells, lunges with dumbbells, and burpees.
Circuit 1 (complete all exercises once)
1. Dumbbell Squats: Use moderate Weights and perform 12-15 reps.
- Stand with your feet hip apart and a kettle or a dumbbell in your hand.
- Get to the squat position.
- Contract your glutes while keeping your torso and back straight.
2. Jump Rope: Aim for 1-2 minutes of continuous Jumping.
- It is a workout for full-body and cardio.
- Simply swing the rope from over the head.
- Then, jump and swing the rope under your feet.
- Some common variations of jump rope are; foot-cross jumps, double jumps, alternate foot jumps, and single-leg jumps.
3. Push-Ups: Perform 10-12 reps.
- Get in the push-up form on the floor. (if you can’t yet, you may do it along the wall)
- Align your body with your legs, butts, knees and ankles.
- Maintain elbow contact with your torso while keeping your hands beneath your shoulders.
- Push yourself upwards.
- Restart from the beginning.
4. Stability Ball Leg Curls: (10-12 reps).
- Lie down straight on your back with your feet on the ball.Â
- Lift your hips and curl the ball toward you with your feet as close as possible.
- Take a brief pause and get back to the starting point.
- Repeat
5. Step-Ups: (10-12 reps per leg).
- Use a bench or any stairs.
- Stand in front of the stairs and then step on the bench.
- Then, stand on the bench.
- Take a step backwards.
- Get back to the starting position.
- Step up and step down continuously and very quickly without any pause.
6. Plank: Hold for 30-60 seconds.
- Lie down in the push-up position.
- keep your arms down towards the ground and bend.
- Keep your weight on your forearms.
- Keeping your back straight, hold here the max you can
- It will engage your abs, shoulders, and arms.
Precautions for the Beginners Before Circuit Training
Circuit training is a very healthy and unharmful form of exercise. But being a beginner, sometimes keeping up with the full circuit can be challenging without any rest. For better results and comfort, you should take the following precautions:
1. Consult Your Doctor
It is for you if you have any medical condition or bone injury. It is important to seek the advice of your healthcare practitioner prior to beginning circuit training.
2. Listen to Your Body
Always pay close attention to your body’s signals and act accordingly, such as overexertion, dizziness, or unusual pain. Stop working out immediately if needed.
3. Form Matters
The proper form of exercise is crucial to prevent injuries. In the start, take your time maintaining correct posture throughout the circuits. It will avoid all the further unseen hazards.
Conclusion
Circuit training is a comprehensive and efficient approach to fitness for beginners.
The unique blend of cardio and strength maximises the output in minimal time. For beginners, it is a piece of advice to get a personal trainer or enrol in circuit training classes for a better start.
If you are looking for the best circuit classes in London, contact us now! Just remember, circuit training can be adjusted to suit your fitness level. At last, start slowly, progress gradually, and enjoy the benefits of this versatile workout!
