Circuit training for beginners: tips and tricks

The most common request from girls in the gym is fat burning, while gaining relief and muscle tone. But men also often apply for similar purposes; most often, representatives of both sexes are beginners. This means that in addition to all the requests, it is necessary to correctly load the muscles, set up the technique and, most importantly, not harm the still weak ligamentous apparatus. For these requirements, beginners will benefit from circuit training, which can include both strength training and cardio.

What is circuit training

Circuit training means performing exercises for the whole body, alternating with each other without rest. Thus, the exercises are not performed in sets, but one after another. And only at the end of the circle rest takes 2-3 minutes. Performing the entire list of exercises from the list is 1 lap. It is usually necessary to perform 3-4 such circles. Hence the name – circuit training.

This type of training will not overload the muscles and the body as a whole, since no more than two or three exercises are performed per muscle group. After exercise, muscles need less time to recover, because they are subject to less trauma than during strength split training. The number of repetitions in circuit training is not important: you can perform the exercise for a while, usually 30-60 seconds, or a certain number of times. The choice of complexes depends, first of all, on the goals.

Circuit training: program and exercises

Circuit training for fat burning for girls and men can be designed individually. It is recommended to first coordinate it with a specialist. Classic exercises for such activities are as follows:

• Squats . The exercise is aimed at building the gluteal muscles. You can use only your own body weight or increase the load with dumbbells or a barbell.
• Push ups . During push-ups, the arms and pectoral muscles are worked. Use your own body weight.
• Emphasis crouching. The starting position in this case will be the same as for push-ups, and after jumping you need to move to the squatting position.
• Starfish jumps . During the jump, you need to spread your legs and arms to the sides and jump as quickly as possible.
• Abs pumping. This exercise helps strengthen your abs. You need to pump up both the upper and lower abs.
• Jumping rope. A wonderful exercise that works the leg muscles.
• Shuttle run . During the entire time allotted for this exercise, you need to run from one end of the room to the other, while you need to sit down and touch the floor. It's better to run as fast as possible.

At the end of your workout, you can go for a short run.

The benefits and disadvantages of circuit training for the whole body

This type of load can be considered less traumatic and harmless than strength split training or intense cardio. Therefore, it is often recommended to beginners for a quick fat-burning effect and at the same time strengthening muscles. Also, this is an ideal option for home workouts. But still, circuit training is not suitable for everyone.

Main advantages

• Circuit training allows you to work all muscle groups in one session without causing overtraining in the muscles.
• This method makes the training process more productive and interesting, since unnecessary time is not wasted on recovery between approaches.
• This method of training allows both beginners and professionals to develop a harmonious body during a certain period of time, for example, after a competition.
• Circuit training can consist of both basic and isolation exercises, which makes the method universal.
• The technique reduces the possibility of injury to ligaments and joints with a well-structured training program.
• Circuit training speeds up the fat burning process by constantly maintaining a certain heart rate.
• Training has a beneficial effect on the general condition of the body and improves its health, if there are no contraindications to training.
• You can exercise both with equipment and with your own body weight, as well as in the gym, on the street or at home.

Disadvantages of training

Although the method can be used by bodybuilding professionals, such training develops muscle definition rather than size due to the constant movement in which endurance increases. Therefore, the method is still suitable for strengthening muscles at the initial stage, but in the future it is useless for gaining mass.

Circuit training at home

Circuit training for women

A huge advantage that circuit training has for women is its accessibility and the ability to do it at home. Some of the most popular and effective bodyweight exercises are:

• squats;
• push ups;
• jumping;
• press raises;
• swing your legs;
• exercise "bicycle";
• lunges;
• run.

How to exercise correctly

1. On average, a workout should last about an hour. Regardless of the place in which the training takes place, muscles, joints and ligaments need a quality warm-up for 7-10 minutes.
2. Perform the exercises at a moderate pace, do not try to complete the exercise in a short time. The main thing is to maintain a certain number of repetitions or execution time, but not to speed up, as in CrossFit.
3. Perform one exercise after another without pause and only at the end of the circuit rest for 2-3 minutes, depending on your individual recovery needs.
4. In combination, you can alternate strength exercises with cardio, like interval training, the main thing is that the main muscle groups are involved.
5. You can perform the exercises with any equipment and combine them with bodyweight exercises.

We work for results

Advantages of the circular technique

If you decide to work using the circuit training method, then you must technically correctly do all the exercises included in the complex.

As a rule, the complex consists of squats, various lunges, push-ups/pull-ups, strength training on machines (with and without counterweights), and all kinds of exercises for the abdominal muscles.

All unfamiliar segments must be studied and their technique worked out before the program begins.

If the types of training and load are selected correctly, then the body will work in a “fat-burning” mode during classes, maintaining the pulse at 110-150 beats per minute (depending on the age group).

Circuit training allows you to use your time more efficiently, as it makes it possible to perform more sets/repetitions compared to the conventional method.

More load means more energy expenditure, which forces the body to find hidden reserves and work with full dedication during training.

This also applies to the endocrine system, which begins to more intensively produce the necessary hormones (anabolic steroids) that help actively burn fat.

It is very important that the process does not end after the end of the workout, but lasts from 10 to 15 hours

An example of a circuit training for girls at home for fat burning

Using an example, let's look at circuit training with dumbbells for beginners. If you have a kettlebell or body bar at home, you can easily incorporate them into this set of exercises.

• Perform each exercise 15-20 times, depending on the weight of the dumbbells and physical fitness, for a total of 3 circles.
• At first, start with two circuits 2 times a week, then add another circuit and a third workout per week, repeating the first day.

At the end of your workout, be sure to stretch all your muscles.

Day 1

1. Medium leg squats.

1. Stepping up the hill one at a time.

1. Swing your legs back or to the sides.

1. Bent-over dumbbell rows.

1. Lying dumbbell flyes.

1. French press with dumbbells.

1. Bending arms with supination alternately.

1. Short crunches while lying down.

1. Lying leg raises.

Day 2

1. Plie squats.

1. Scissor lunges.

1. Deadlift.

1. Raise your arms in front of you in a bent position.

1. Elevated push-ups.

1. Extension of arms from behind the head.

1. Hammer.

1. Side fold.

1. Plank.

Kettlebell circuit training sample

• Warm-up - 5-10 minutes
• Kettlebell swing - 1 minute

• 
  - 1 minute each way

• Kettlebell Shvung Press - 1 minute
• Dumbbell row - 1 minute
• 1 Arm Dumbbell Drop Squats - 30 seconds each side
• “Walking with a suitcase” - 30 seconds on each hand
• Climbers - 30 seconds
• Side lunges - 30 seconds
• Glute bridge - 30 seconds
• Perform the circuit one to four times and finish with 5 to 10 minutes of stretching

An example of a circuit training for women in the gym to burn fat

This complex is designed for 2 training days, which can be performed 3 times a week, that is, the first day is repeated on the third training session. A program for more prepared athletes who have completed the preparatory complex for beginners.

Day 1

1. Squats in the Smith machine - 15-20 times.

1. Jumping onto a hill - 30 seconds.

1. Deadlift with a barbell – 15-20 times.

1. Burpee - 30 seconds.

1. Pull-ups on a low bar – 15-20 times.

1. Jumping rope – 30 seconds.

1. Push-ups from the floor or from your knees – 15-20 times.

1. Crease on the floor - 30 seconds.

1. Bicycle – 30 seconds.

Day 2

1. Leg press – 15-20 times.

1. Aerial lunges – 30 seconds.

1. Hyperextension – 15-20 times.

1. Plank jumps back and forth – 30 seconds.

1. Pull-down of the upper block behind the head – 15-20 times.

1. Standing jumping – 30 seconds.

1. Dumbbell press at an angle of 45 degrees – 15-20 times.

1. Jumping in the plank with legs apart and together – 30 seconds.

1. Reverse push-ups – 15-20 times.

1. Leg raises on parallel bars – 30 seconds.

If you already have training experience, you can substitute any exercises for a specific muscle group. For example, instead of Smith squats, you can do barbell squats or sumo squats, things like that. Select the optimal weight of the weight so that it is not easy, but at the same time you can perform a maximum of 20 repetitions. Three circles are enough.

At the end of your workout, don't forget to stretch. After completing the circles, you can run or walk on a treadmill or other exercise machine for 7-10 minutes.

Example of exercises for circuit training with your own body weight

• Warm-up - 5-10 minutes
• Burpee - 30 seconds
• Side plank - 30 seconds each side
• Jumping lunges - 30 seconds
• Push-ups - 30 seconds
• Jumping with legs pressed to chest - 30 seconds
• Reverse crunch lying on stomach -30 seconds
• Climbers - 30 seconds
• Side lunges - 30 seconds
• Glute bridge with leg kick - 30 seconds
• Perform the circuit one to four times and finish with 5 to 10 minutes of stretching

Example of circuit training for men at home

It is necessary to understand that circuit training is aimed largely at obtaining relief and burning fat; muscles can be strengthened and enlarged if the athlete is not yet prepared. Such home workouts are more likely to be general strengthening than mass-gain programs. However, if you train correctly, you can notice muscle gains. The main thing is that the working weight in your home arsenal is enough for full loads.

For example, let’s take circuit training with a barbell; if you only have dumbbells at home, feel free to adapt the complex to the available equipment.

And also read, exercises for men with dumbbells →

To begin, warm up your muscles and joints for 7-10 minutes. The program is designed for two training days - 3 times a week, perform 10-15 repetitions of 3 circles.

Day 1

1. Squats.

1. Romanian cravings.

1. Barbell row to the waist.

1. Bench press.

1. Barbell row to the chin.

1. French press.

1. Standing arm curl.

1. Seated calf raise.

1. Lying body crunches.

Day 2

1. Sumo squats.

1. Deadlift.

1. T-shaped bar pull.

1. Close grip bench press.

1. Seated overhead press.

1. Bench press in front of you.

1. Bend arms with a barbell while sitting or standing with a wide grip.

1. Fold.

How do circuit training differ from interval training?

The main feature of interval training is a clearly defined time of work and rest, or work with high and low intensity. Example: 30 seconds of push-ups, 30 seconds of rest.

Circuit training can become interval training if you set a clear time frame for work and rest. Interval training can also be circular if it alternates exercises for different muscle groups.

At the same time, both circular and interval training can exist separately from each other and alternate within the same training session. For example, you can start with circuit training (3 circuits of 10 strength exercises for different muscle groups) and finish with interval cardio (20 seconds of sprinting and 40 seconds of jogging for 5 minutes).

Example of circuit training for men in the gym

The gym has a huge selection of equipment, so over time it is worth making changes to the program, changing the technique of exercises for certain muscle groups, or changing the equipment and its weight.

Start by warming up on a treadmill or other cardio machine for 7-10 minutes.

Perform 10-15 repetitions of 3-4 circles, recovering no more than 3 minutes between each. Do no more than three workouts per week.

Day 1

1. Hack squats.

1. Leg extension in the simulator.

1. Bench press at a 45 degree angle.

1. Lying dumbbell flyes.

1. Barbell row to the chin.

1. Front swings with dumbbells.

1. Curling arms with dumbbells in supination.

1. The priest in the crossover.

Day 2

1. Romanian cravings.

1. Leg bending in the simulator.

1. Wide grip pull-ups.

1. Pull a horizontal block to the belt.

1. Wide grip block row on the rear deltoid.

1. Extension of arms in the upper block of the crossover.

1. Shin in a sitting machine.

1. Standing shin.

1. Crunches on an incline bench.

At the end of the training program, stretch all your muscles.

Which muscles develop best with home workouts?

When performing circuit training at home (and these, as was said, are exercises for which special equipment and props are not needed), the emphasis is mostly on training:

• biceps and triceps;
• shoulder and back muscles;
• abdominal and chest muscles;
• leg muscles.

It is training the muscles of these areas of the body that allows you to lose excess weight. In this case, you can train any one part of the body, or all muscles in a complex. For example, pulling up on a horizontal bar will simultaneously develop the muscles of the back and arms, and, say, push-ups - the shoulders and chest. Here it all depends on the desire of the training girl and the areas of the body from which the extra pounds need to be removed.

Basic exercises included in circuit training at home

This is a recommended list, which can be changed if desired by adding (or removing) any exercise to it. All of them are simple, and any woman can do them if desired. One - more times, the other - less.

1. We do push-ups. Lie on your stomach, bend and straighten your elbows, trying to touch the floor with your chest. Don’t forget to breathe correctly: pressing your body to the floor, inhale, rising to straight arms, exhale. Narrowly placed hands when performing the exercise - load on the triceps, wide-set hands - load on the chest muscles.
2. Let's do a plank. We lean on our toes and elbows. We maintain this situation for some time. Then, taking a lying position, we raise our arms one by one.
3. Let's pump up the press. We lie on our backs, fix our legs, and try to reach our toes with our fingers. Keep your back straight. Another type of abdominal swing: lying on your back, smoothly raise your legs at an angle of 90 degrees. We also lower it smoothly. We repeat the exercise depending on our capabilities.
4. Let's squat. The first option is without additional cargo, the second option is with cargo.
5. We do lunges. Standing still, we take a step forward with one foot. We take the starting position. We lunge with the other leg.
6. Let's jump rope. A wonderful form of cardio training. In addition, it perfectly develops the muscles of the legs and thighs.
7. We run in place. The main condition for performing this exercise is intensity and correct technique (knees raised high). A running option is jumping in place. Both exercises are great for burning calories.

This video will tell you how to do circuit training at home correctly.

And this.

How to do circuit training correctly for beginners

What to do if a girl is just starting circuit training at home, and she doesn’t have enough dexterity and strength to do the exercises correctly and intensively? The main thing is not to despair. Everyone has started somewhere at some point.

Therefore, first you need to decide on the muscles that, in the girl’s opinion, primarily need training. And, accordingly, select the necessary exercises for them. And - start training.

It would be wise to train one muscle at a time. Then, after resting, move on to training another muscle. By the way, at first it is allowed to rest between circles longer than the 3 minutes indicated above. A three-minute rest is for “advanced” girls, not for beginners. Once you have recovered, you can begin training the next muscle groups.

There is no need to “tear and throw” from the very beginning. In the end, both beginners and “advanced” have only one goal - to lose excess weight and make a beautiful figure. And - nothing else. So, little by little, little by little, and then, you see, a more significant load will be feasible.

Who is contraindicated for circuit training?

You should refrain from circuit training in the following cases:

• recent surgery;
• injuries;
• if you have a bad heart;
• during pregnancy;
• nursing mothers;
• during menstruation.

When starting circuit training, it is useful to consult with your doctor. And follow his recommendations. If the doctor says that it is better not to do certain exercises for some reason, then that’s what you should do. Moreover, one exercise is easy to replace with another. That’s what’s good about circuit training.

Workouts for beginners: description

1. We offer you 6 ready-made sets of exercises:

• Mon: Lower body workout (hips and buttocks)
• VT: Interval training for weight loss and body tone
• CP: Low-impact cardio without jumping
• CT: Upper Body Workout
• PT: Circuit training for problem areas - presented below
• SB: Full body stretching

Repeat the program for 6-8 weeks, during which time you will be able to reduce volume, get rid of excess fat, develop endurance, tighten your arms, chest, stomach, thighs, buttocks. This affordable exercise routine will help you ease into your fitness regime.

2. Training duration is 30 minutes, including warm-up and cool-down. If you perform the exercise not according to a timer, but on a count, then the total training time may differ from the stated one, since the pace of the exercises will be individual (for example, 10 repetitions can be completed in either 30 seconds or 60 seconds).

3. The training is designed for beginner and beginner-intermediate levels. You can make your workout easier by following a lighter version of the exercises described below.

See also:

• Top 30 exercises for slender legs
• Top 50 exercises for the buttocks
• Top 30 abdominal exercises
• Program for men without equipment for 3 days
• Program for men with dumbbells for 3 days
• Program without jumping for girls for 3 days

4. All workouts are low-impact, performed without jumping. The program is suitable for those who want to lose weight, burn fat and tighten their body.

5. For training, you will need a mat and free space in the room. The program does not involve jumping, but we recommend that you always train in running shoes to reduce stress on your joints.

How to choose sneakers for fitness

6. Circuit training for problem areas, which is offered below, consists of the following segments:

• Warm-up warm-up (5 minutes)
• Main part: includes 10 exercises for the whole body, which are repeated in 3 circles (1 circle lasts ~6.5 minutes)
• Standing muscle stretch (5 minutes)

7. This circuit training mainly uses complex functional exercises, which involve several muscle groups at once. This approach will help you burn more calories, work on all areas of the body and get rid of problem areas. There are no cardio exercises as such, but the workout is aimed at burning fat and toning the body.

8. This circuit training can be done by time or number of repetitions - your choice. If you want to train without a timer, then simply perform the number of repetitions indicated in the description.

9. If you want to train on time, then you will need a timer. To do this, you can use a mobile application (for example, Tabata Timer). Exercises in circuit training are performed according to the scheme 30 seconds of work / 10 seconds of rest. You can also include a ready-made video with a timer, they are on YouTube. In general, it is more convenient to do the warm-up on a count, while the main workout and cool-down are done using a timer.

10. Gradually the body gets used to the load, so in the future it is necessary to move on to more complex and intense programs.

On our website there is also a series of trainings for advanced ones:

• Mon: Intense workout for legs and buttocks
• VT: Advanced Upper Body Workout
• CP: Intense cardio workout at 500 kcal
• CT: Low impact floor workout for problem areas
• PT: Interval training for weight loss and body tone

Outdoor circuit training on a training ground or playground

Do you have a playground nearby? Why not work there! If you have children, you can do this together. Or let them mind their own business at this time.

I will give you Level 1 and Level 2 training.

First level

1. .Alternating raises on a bench (or other elevation): 20 repetitions (10 on each leg)
2. Push-ups with elevations of the lower or upper body (put your feet on a bench or put your hands on a bench and do push-ups): 10 times
3. Lower body row (watch video): 10 reps
4. Back Lunges: 8 reps per leg
5. Reverse Leg Crunch: 10 reps

Video of getting up on a bench

Body pull from bottom to top video

Lunges with backbend video

Reverse twist video

Second level

1. Jumping jacks: 10 reps
2. Upper or lower body push-ups: 10 reps
3. Lower body rows (if you are not in the gym, then we are looking for equipment): 10 times
4. Lunges: 8 reps per leg
5. Lying straight leg raises: 10 reps

Once you've gone through the full set three times, go down the slide! If she is nearby, of course!

Straight leg raises video

Circuit training for problem areas

So, our workout will consist of three repeating circles. That is, in each circle you will find 10 exercises, these exercises are repeated in 3 circles. Exercises are performed according to the scheme 30 seconds of work / 10 seconds of rest. Rest 1-2 minutes between circles.

The workout is very moderate in intensity, without intense cardio or impact exercises. However, some of the exercises may seem unfamiliar to you if you have little fitness experience. Therefore, before starting your workout, try to perform a couple of repetitions so as not to waste time learning the exercise technique during the lesson.

The circuit training includes the following exercises:

1. Pulse Squat Reversal: 30 pulse movements (30 seconds)
2. Plank walk: 7 reps (30 seconds)
3. Half squat back lunges: 12 reps on each side (30 seconds)
4. Forearm bicycle: 20 reps each side (30 seconds)
5. Walking plank on all fours: 7 reps on each side (30 seconds)
6. Glute bridge: 20 reps (30 seconds)
7. Side lunge with knee tuck: 10 reps on each side (30 seconds)
8. Swallow with arms raised to the sides: 8 repetitions on each side (30 seconds)
9. Reverse plank with knee tuck: 10 reps on each side (30 seconds)
10. Floor scissors: 15 reps each side (30 seconds)

1. Pulse Squat with a Turnaround

Why: This is a very effective, although not simple, exercise for the buttocks, inner thighs, biceps and quadriceps. You'll also be engaging your abdominal muscles, just as you always do with squats.

How to do it: Get into a squat position. The stomach is tucked up, the thighs are parallel to the floor, the feet are straight, the knees look forward and do not go ahead of the toes. Straighten your back, body slightly tilted forward, hands clasped together. Begin performing a pulsating version of the squat by rotating your knees wide out to the side on one pulsation and bringing them back straight on the other pulsation. Do not straighten up throughout the entire exercise, the pelvis is low, the hips and buttocks are in constant tension. Perform the exercise with amplitude, placing your knees wide to the sides.

Lighter version: You can do 10 pulsations and straighten up for a second to relieve muscle tension. Then continue the exercise. Gradually try to perform all the presented circuit training exercises without resting for 30 seconds.

How long to do: 30 pulsating movements or 30 seconds.

2. Walking in plank

Why: Plank walking is an excellent exercise that engages all the muscles of your body and allows you to get rid of problem areas on your arms, stomach, legs and buttocks. Feel free to include plank walking in any circuit workout, no matter what area of ​​the body you want to work on.

How to do it: Stand straight, arms along your body, legs slightly apart. Lower your body down and place your palms on the floor, trying not to round your back. Start moving your arms forward, moving step by step into a plank position. Hold the plank position for a second and return to the starting position. Try to perform this exercise at a dynamic pace - this will quickly increase your heart rate and burn more calories.

Easy Option: Slow down the pace or reduce the number of repetitions to 4-5 if you want to simplify this exercise from circuit training.

How long to do: 7 repetitions or 30 seconds.

How to lose belly fat: tips and exercises

3. Back lunges in a half squat
Why: This is a simple but very effective exercise for our circuit training. It will help you work your entire lower body and stomach, but especially your glutes, quadriceps, and hamstrings.

How to do it: Take a half-squat position: your pelvis is pulled back, your hips are slightly above parallel with the floor. Bend your elbows and place them in front of you approximately parallel to the floor. Maintaining a half-squat position, begin to alternately take a wide step back, leaning on your toes. Shift your weight to your back leg, lowering yourself further into the squat as you move your legs back. Do not straighten your legs; maintain a semi-squat position throughout the entire exercise.

Easier Option: Sit up a little higher in the half squat if you want to make this circuit training exercise easier.

How long to do: 24 reps (12 reps on each side) or 30 seconds.

4. Bicycle on your forearms

Why: This exercise perfectly works the abdominal muscles, especially the lower part. Unlike supine leg raises, which also work the lower abs well, the elbow bike is easier from a technical standpoint, so you'll be less likely to put harmful stress on your lower back. In addition, during this exercise you will feel the work of your leg muscles.

How to do it: Sit on the mat, lower your torso a little back so that you can rest on your forearms. Raise your legs off the floor and begin to alternately pull your knees towards your stomach. Do not raise your legs high above the floor: the lower your legs, the more stress your abdominal muscles receive. Keep your stomach tucked throughout the exercise. Don't slouch your back or pull your shoulders toward your ears.

Easy Option: Raise your legs higher if you want to make this circuit training abdominal exercise easier.

How long to do: 40 reps (20 reps on each side) or 30 seconds.

5. Walking in a plank on all fours

Why: And another great functional exercise that makes all the muscles of your body work intensively - especially the muscles of the abdomen, shoulders, back, buttocks and legs.

How to do it: Get into a plank position on all fours. To do this, get on all fours and raise your knees a few centimeters above the floor. The back remains straight, rest on your palms and toes. From the plank position on all fours, first take your right leg back, then your left, taking the position of a plank on your hands. Then return to a plank position on all fours, stepping forward first with your right foot and then with your left. Perform the next repetition on the other leg. Those. First you perform one repetition on the right side, then one repetition on the left side.

If you are confused in the sequence, then in the first circle, perform this exercise on the right side (that is, the first step is always taken by the right leg), in the second circle on the left side (that is, the first step is always taken by the left leg), in the third circle, 15 seconds for right side, 15 seconds on the left side.

Lighter version: For the easier version, stay in a static plank position on all fours.

How long to do: 14 reps on each side (7 reps on each side) or 30 seconds.

6. Gluteal Bridge

Why: The bridge is an effective and safe exercise for the buttocks, abdominal muscles and hamstrings. It's simple enough that you'll be able to catch your breath a little while doing it in this circuit workout.

How to do it: Lie on your back, bend your knees, and extend your arms along your body. The feet rest on the heels - this will help to better work the gluteal muscles. As you exhale, lift your pelvis as high as possible until your knees, hips, stomach and chest form a straight line. Place your weight on your heels, squeeze your buttocks tightly, and keep your abs tight so as not to put stress on your back during the exercise. Hold the bridge position for a second before returning to the starting position.

Lighter version: The exercise is not difficult, but you can simplify it if you lower your feet completely to the floor.

How long to do: 20 repetitions or 30 seconds.

Top 20 exercises for back flexibility

7. Side Lunge with Knee Pull

Why: The side lunge is an excellent exercise for the buttocks, inner and outer thighs. Do this exercise if you want to have slender and toned legs. Let's complicate this exercise a little by adding knee raises. This will help to further engage your abdominal muscles.

How to do it: Stand up straight with your arms clasped together near your chest. Step your right foot to the side as wide as possible. Shift your weight to your right leg and bend it at the knee until the thigh is parallel to the floor, the knee does not go forward of the toe (to do this, move the pelvis back). The left leg is fully straightened. Hold the side lunge for a split second. Push your right foot off the floor and, being careful not to touch the floor with your foot, pull your right knee towards your left elbow. Return to the starting position and repeat the same on the other left leg.

If you have little space in the room, then in the first circle do this exercise on the right side, in the second circle on the left side, in the third circle 15 seconds on the right side, 15 seconds on the left side.

Lighter version: When returning from a side lunge to the starting position, touch the floor with your foot - this will make it easier for you to maintain balance before lifting your knee. An even easier option is to do side lunges to the side without raising your knees.

How long to do: 20 reps (10 reps on each side) or 30 seconds.

8. Swallow with arms extended to the sides

Why: This exercise will help tighten the muscles of the whole body (arms, stomach, legs), but it is especially effective for the muscles of the buttocks and back of the thigh. In addition, the swallow exercise helps work the deep stabilizing muscles of the core through a complex balancing position.

How to do it: Stand straight with your feet slightly wider than shoulder-width apart. As you exhale, lift your straight leg up, at the same time tilt your body and spread your arms to the sides. Your body and extended leg should be parallel to the floor. The supporting leg is slightly bent at the knee, the raised leg is fully straightened. Tighten your buttocks, keep your stomach tucked. Perform the exercise alternately on one and the other leg. Try to do the exercise thoughtfully and concentrated: not just swinging your legs, but tensing the muscles of the buttocks and back of the thigh.

Light version: For the light version, keep your arms at your side and raise your leg to a moderate height. You can also hold onto a chair.

How long to do: 16 reps (8 reps on each side) or 30 seconds.

9. Reverse plank with knee lift

Why: The reverse plank is one of the best no-equipment exercises for the upper body, especially the back, arms and deep abdominal muscles. In our circuit training, we will complicate this exercise a little by adding leg raises to it for more intensive work of the lower body and abs.

How to do it: Get into a reverse plank position. To do this, sit on the floor, legs extended in front of you, palms resting on the floor slightly behind your back. Push your hands off the floor and lift your pelvis up, tensing your abdominal and buttock muscles. Open your chest, your body forms a straight line from head to feet. From the reverse plank position, alternately pull your right and left knee toward your stomach. The body does not sag and remains elongated in one line throughout the entire exercise. If possible, perform this exercise in front of a mirror to ensure proper body position.

Easy Option: Stay in a static reverse plank if you want to make this circuit training exercise easier.

How long to do: 20 reps (10 reps on each side) or 30 seconds.

TOP 30 static exercises

10. Scissors

Why: This is an excellent exercise for the abdomen, especially the lower part. Also, when performing scissors, the adductor muscles of the thighs work, which means you will work the area of ​​the inner thigh.

How to do it: Lie on your back, place your palms under your buttocks. The lower back should be pressed to the floor, the stomach should be tense. Raise your legs and begin to cross them in a small amplitude. Feel the tension in your abdominal muscles. The lower you lower your legs, the more difficult it will be for you to perform the exercise.

Easy Option: Raise your legs higher if you want to make this circuit training exercise easier.

How long to do: 30 reps (15 reps on each side) or 30 seconds.

After this exercise, rest for 1-2 minutes and repeat the exercises in two more circles. Do not sit or lie down on the mat between laps; it is better to walk in place at a moderate pace.