Intensive circuit training for girls in the gym

What you need to burn fat

For an effective fat burning process, you will need to follow several rules, thanks to which the female figure will acquire the desired slimness:

• proper nutrition and drinking regime;
• high-intensity aerobic training;
• schedule.

A balanced diet is important in the process of burning fat tissue. Proper nutrition for weight loss is characterized by an emphasis on the intake of proteins and cutting carbohydrates. The frequency of meals is around 5-6 times a day. The body should not feel hungry, otherwise it will store fats in reserve. It is also important to stay hydrated, as water helps remove toxins from the body.

Training takes place from 3 to 5 times a week. They should take no more than 60 minutes in duration. The main criterion for a successful workout is maintaining a cardio regimen. The heart rate should be between 115 and 135 beats per minute. It is within this heart rate that the body releases hormones that burn fat.

Daily routine is the final factor involved in fat burning. Modern rhythms of life do not allow relaxation. Snacking on the go, working until late, constant stress - all this does not allow the body to speed up its metabolism so that fat burning occurs. A good idea would be to go to bed and get up at the same time. Sleep – 8 hours a day.

Number of laps and rest between them

During the workout you need to perform three to four circles of five to six exercises. Once a week, one approach is added, that is, progression is carried out by increasing the total training volume. Having reached six to eight laps per workout, you can increase the working weight and return to three to four sets again.

The training should be as intense as possible. Rest between exercises - ten to fifteen seconds to move on to the next exercise. At first, three minutes of recovery between laps will not be enough. When the cardiovascular system is strengthened and can “digest” such intensity, then one and a half to two minutes will be enough to rest.

What is circuit training

Circuit training is high-intensity training of all muscle groups in a short period of time. As a rule, 6-7 exercises are performed in 1 circle. Each is performed at an accelerated pace, and the rest between exercises is 30-40 seconds.

Circuit training stimulates the release of stress hormones:

• adrenalin;
• norepinephrine;
• cortisol

It is these “guys” that are responsible for increasing glycogen consumption and accelerating lipolysis (the breakdown of fat cells into energy).

In order for the hormonal surge to last, you need to train in a high-intensity mode. But regular cardio, running or an exercise bike, will not allow you to keep the bar high. Therefore, circuit training uses strength exercises that are performed in an aerobic mode.

Features of circuit training

One of the striking features of circuit training is performing any exercise at a high tempo or for a while. Good examples can be seen in CrossFit routines, and the Tabata protocol can also serve as an excellent example of interval training.

Advantages

There are a number of advantages to this type of training:

• effective burning of fat tissue;
• increase in strength and endurance;
• helps give the body definition;
• short training sessions;
• ability to work with both fixed and free weights.

Flaws

Almost every set of exercises has disadvantages, and this technique also has its fly in the ointment:

• high load on the heart muscle;
• does not help build muscle mass;
• in small halls with a lot of visitors it is not always possible to work without interruption.

Intensity and mode

Since the circuit training technique is aimed at burning fat tissue, the intensity of the exercises should be high. However, do not forget that the training time should not exceed 40-50 minutes. During this time, you can complete 3-5 laps, so do not overload the set with the number of exercises.

Circuit training for girls in the gym can be performed using the Tabata protocol. That is, the maximum number of exercises is performed over a certain period of time, resting during load changes is no more than 15-20 seconds. This approach effectively maintains the heart rate zone for burning fat tissue, and the short rest interval between exercises does not reduce its threshold.

What types of circuit training should be used for girls if they want to lose weight?

Circuit training for girls at home to burn fat is a process that is used for weight loss not in the gym, but outside it. To fulfill your dream - losing excess weight - you can use all available methods. There are a lot of them at home even in the absence of exercise equipment.

To burn fat in girls using circuit training, it is important:

• A classic, simple option - for those who have just joined the sport. You shouldn’t put various complex variations of the exercise on the shoulders of a beginner, so as not to harm the body.

Classic, and in some cases also lightweight, is the best option. It will allow you to assess the capabilities of the body, its level of endurance and response to exercise.

• Intensified training is not suitable for everyone, but is often used by those who have been training for a long time, but also require correction of their figure. With the enhanced version, simulators will be added to the classic system.
• Correction of certain muscle groups - for this purpose, on certain days of training, attention will be paid to working out certain muscles.

Effective circuit training for girls at home is a real opportunity, with the proper approach and following the proposed rules, to reduce your weight, strengthen your muscle corset, and also set your body up for the process of losing weight.

Be sure to read: Losing weight and improving your body health with cardio training

Exercises

The cycling of loads in circuit training develops all muscle groups during one session. In selecting sets, the main thing is to select the load in such a way that the development of muscle groups is variable. For example, after an exercise to develop the pectoral muscles, you should work on your legs, then your back and abs.

In circuit-type training, you should give preference to basic exercises. They involve several muscle groups at once, which means that burning subcutaneous fat will be more effective.

Exercises for circuit training:

• jumping from place to platform;
• deadlift;
• lunges with dumbbells, possible with movement around the room;
• squats with a barbell in a Smith machine;
• Bulgarian lunges with dumbbells;
• Burpee exercise;
• dumbbell bench press;
• push-ups from the floor, support, at an angle;
• pull-ups on the horizontal bar;
• bar pull to the chin;
• block pull behind the head;
• pulling the block to the chest from above;
• hyperextension;
• twisting for a while;
• hanging leg raises.
• treadmill
• exercise bike;
• orbitrek;
• jumping rope.

Exercise 4 – reverse crunches

This abdominal exercise for girls puts more stress on the lower abdominal muscles. It is quite simple, but fitness club visitors often forget about it.

Lie on your back and pull your knees up so that they are bent at a 90-degree angle. Now, using your abdominal muscles, lift your hips off the floor and pull your knees towards your shoulders.

By performing an exercise such as reverse crunches, you give a good workout to the lower abdominal muscles.

Don't make the mistake of putting all your weight on your neck. You don't need to move your hips too far. You will already feel the lower abdominal muscles working.

Adding Cardio

Circular intensive training can be diluted with cardio cycles. This approach will help diversify your training and prevent a plateau effect. To perform it, you will need to include any cardio-oriented load.

The effectiveness of the technique is due to the fact that running and other cardio exercises are considered energy-intensive. They speed up metabolism, increase glycogen consumption, thereby provoking the body to take energy for restoration from adipose tissue. It is noteworthy that fat continues to burn after exercise for quite a long time. That is why it is worth alternating strength and cardio exercises during circuit training.

Strength training program for girls

Strength training is designed to increase the body's endurance and tone the muscles. Such techniques can and should include working on “problem” areas - buttocks, oblique abdominal muscles, arms and chest.

The lesson must begin with a warm-up, which lasts 10 minutes. You can jog on a treadmill uphill, or jumping rope is also suitable. For the upper body - light stretching and push-ups.

Afterwards, you can move on to strength training with the following exercises:

• squats with a barbell - 10-12 repetitions;
• bar deadlift – 10-12 reps;
• lunges with dumbbells - 10-12 times on each leg;
• barbell or dumbbell bench press – 10-15 times;
• lifting with dumbbells on a plinth - 15 times on each leg;
• pull-ups on the horizontal bar - to the maximum;
• pulling the upper block behind the back – 10-15 times.

At the end of each workout, you should definitely do a cool-down (stretching). Thanks to this, muscles recover better and hurt less after training.

Leg training program in the gym

Let's take a closer look at what circuit training will look like, for example, on the legs, if you work out in the gym. We will offer you two options with detailed descriptions, and you can see for yourself how much more effective, energetic and faster such training will be.

Workouts will vary in the exercises themselves and the way they are performed.

1st training option

In this program, we use the usual approach system: we describe an exercise that will need to be performed a certain number of times.

Exercise 1. Squats with a barbell

You should always start your workout with a basic exercise to activate all the muscles and involve the whole body in the work. And a great option for legs is squats.

It’s best to start any leg workout with squats, because at the end you may not have the strength left for this exercise.

If you have not worked with a barbell, then you should find a lightweight bar; this is almost always available in the gym; it weighs about 7–9 kg. If this is not the case, then most likely there will definitely be a shortened straight bar, its weight does not exceed 5 kg.

If you have been working with a barbell for a long time, then for this workout you should slightly reduce your usual weight. Let's say, take not 30 kg, but 20.

1. We remove the bar from the racks; it should lie on the upper part of the trapezius and shoulder girdle, not on the neck.
2. We hold the barbell with a medium grip.
3. Let's take a step or two back.
4. We place our feet slightly wider than shoulder-width apart or shoulder-width apart, with our toes pointing straight (if it’s not entirely comfortable, you can spread your toes slightly to the sides, but not wide).
5. We tighten our stomach, keep our back straight, look straight ahead.
6. We take a breath and begin to squat. The knees do not go beyond the toes; to do this, we move the pelvis back.
7. We go below the parallel with the floor, as far as our level of training allows.
8. Exhale as we rise up and tense our buttocks.

You need to repeat 8-10 times.

Barbell squat exercise technique

Exercise 2. Deadlift on straight legs

Immediately after squats, we perform deadlifts with a barbell on straight legs.

Deadlifts on straight legs work the muscles of the thighs and buttocks better than the classic version.

The weight can be left the same, but if it’s too heavy, you can disassemble the bar a little.

1. We remove the bar from the racks, the position of the hands is average, the palms are directed towards ourselves.
2. An important point is that the barbell must be lifted (even if it weighs 5 kg) with a straight back. If you take it from the floor, you should bend your knees as much as is comfortable so that your back remains straight.
3. Having removed the barbell, we straighten up.
4. We place our feet hip-width apart.
5. The back should be stiff, the shoulder blades should be brought together, the stomach should be tucked.
6. Inhaling, we begin to lean down, moving our pelvis back a little. Even though the exercise is called the “straight-legged deadlift,” your legs need to be slightly relaxed at the knees. It is more important to keep your back straight, and if the stretch is poor, do not lower the bar too low.
7. We carry the barbell almost along our legs.
8. We lower ourselves to the point where we can still keep our back straight and our legs not too bent at the knees. You can go down to the middle of your shins - good, you can barely reach your knees - no problem.
9. As you exhale, we rise up and tense our buttocks.

Repeat 10–12 times.

Technique for performing the deadlift exercise

Exercise 3. Hyperextension with round back

Typically, the hyperextension exercise is performed with a straight back, but we will perform the exercise with a round back, which will remove the load from the extensor muscles, completely eliminate the back muscles from the work, but at the same time work the gluteal and posterior thighs even more.

There is a myth that hyperextension should only be performed with a straight back. It is not true. For isolated work on the legs and buttocks, you can use the round back option.

Before starting an exercise, you should always adjust the machine to your height. The upper pillow or bolsters should be located in the lower abdomen, in the area of ​​the ilium. If you set them too high, your belly will get in the way. The lower bolsters that secure the legs should lie just above the Achilles tendon.

1. After the adjustment is made, we settle down on the simulator.
2. For this exercise, you can use light weight. Just find a weight plate or dumbbell weighing 2.5–5 kg and pick it up.
3. Fixing your legs, round your upper back.
4. We inhale and slowly, under control, lower ourselves down. There is no need to go down very much, “don’t fall like a stone.” Sudden jerks can make you feel dizzy.
5. As you exhale, we rise up to parallel with the simulator and squeeze our buttocks.

Repeat 8–12 times.

Video: Hyperextension with round back

Exercise 4. Swing your legs on all fours

After we have completed the basic exercises, we consolidate the result with isolated exercises. This way we “finish off” the muscles.

1. We get down on all fours. Palms under shoulders, knees under buttocks.
2. Straighten one leg and place it on the toe. Then we lift it until the gluteal muscle contracts and slowly lower it down.
3. We touch the floor only a little and immediately bring our leg up again.

Repeat 20–25 times and change legs.

Technique for leg swing exercises on all fours

Exercise 5. Gluteal bridge

You are probably familiar with this exercise.

When performing this exercise, it is important to tense your buttocks as much as possible at the top point, and not just make oscillatory movements

Technique:

1. We lie down on our backs.
2. We bend our legs at the knees and place them on our feet, hip-width apart.
3. Inhale and as you exhale, lift your back and buttocks off the floor.
4. At the top point (raise the pelvis as much as possible), squeeze the buttocks and fix this position for a few seconds.
5. Then we lower ourselves down until we lightly touch the floor and immediately raise our pelvis up again.

Repeat 20–25 times.

Technique for performing the gluteal bridge exercise

In the last two exercises, it is important to move up in an “explosive” manner, energetically, and go down slowly.

It was one circle. After it, we rest for about 3-4 minutes and repeat 3-5 times . Focus on your free time and level of preparation.

We try to do the exercises one after another without rest.

2nd training option

This option will most likely take you a little less time, and is worth doing when you are in a hurry. But don't worry, this won't reduce the effectiveness. It’s just that this fat-burning workout will take place on a timer, and if in the first case you could rest somewhere longer or get stuck on some exercise, then this won’t happen here.

For this workout, be sure to use a timer to ensure everything is accurate.

You can choose two training options depending on your level of training:

• 30 seconds exercise / 30 seconds rest
• 40 seconds exercise / 20 seconds rest

The second option, of course, will be more difficult for women, and to begin with, you can practice the first, and as your physical fitness improves, move on to the second.

Exercise 1. Lunges with dumbbells

A good alternative to squats is another basic exercise: lunges. In the future, when you choose exercises for training yourself, you can do both, both under a timer and on a count.

It is best to do lunges while stepping back. When you step forward, the muscles of the front thigh are tensed to a greater extent, when you step back - the back.

We choose dumbbells that are not very heavy; you should not take more than 5 kg.

1. We take the weight in our hands and stand straight.
2. Feet hip-width apart, toes pointing forward.
3. The stomach is tucked, the back is stiff, the shoulder blades tend to each other.
4. We take a wide step back with our left foot and place it on our toes.
5. The right leg remains in place; to maintain balance, the toe can be slightly tucked inward.
6. We inhale and slowly begin to lower ourselves down, bending our knees.
7. Pay attention to the position of your knees. The knee of the right leg (which is in front) should not go beyond the toe, strive to ensure that the angle in it is about 90 degrees. The knee of the left leg should not hit the floor (it almost reaches, but does not touch).
8. We fix the position. Aim to ensure that the weight is distributed evenly between your legs.
9. We try to keep the body strictly vertical at all times in order to prevent excessive load on the knees of the leg in front.
10. With an exhalation, we rise up, push off with our left foot and place it next to the right.
11. We repeat the same on the second leg.

Lunge exercise technique with dumbbells

Exercise 2. Single leg deadlift with dumbbells

Unlike the double leg deadlift, this exercise develops balance very well and puts a lot of stress on the muscles. It is somewhat more complicated, and if you have never done it, take the smallest dumbbells first.

During the exercise, you can hold the dumbbells directly in front of you, with your palms facing your stomach, or along your hips - this is not so important

Technique:

1. We take dumbbells and stand straight.
2. Feet hip-width apart, toes pointing forward.
3. The back is stiff, the stomach is tucked.
4. The gaze is directed straight. Some people do this exercise while looking at themselves in the mirror from the side, this is wrong.
5. We inhale and begin to lean down, while simultaneously lifting our left leg up. The leg and body should be a straight line.
6. Bend the supporting leg slightly at the knee.
7. It is important to perform the exercise with a straight back. Do not allow the dumbbells to freely pull your shoulders; the shoulder girdle should be fixed.
8. We lower ourselves to approximately the middle of the shin and, with an exhalation, rise to the original position.

Technique of the deadlift exercise with dumbbells on one leg

It is better to first perform the exercise with one leg, then rest and repeat with the other leg, since in this case it is possible not to place the leg on the floor, but to hold it in the air, this will maximally activate the stabilizer muscles.

Exercise 3. Side lunges with dumbbells

For this exercise you need to take light dumbbells (up to 4 kg).

Technique for performing side lunges with dumbbells

Technique:

1. Let's stand up straight. Feet hip-width apart.
2. Inhale and take a wide step with your right foot to the right side.
3. After this, we bend our right leg at the knee and transfer most of our weight to it.
4. We bend our body towards our leg, the knee should not go beyond the toe, and the back should remain straight.
5. As you exhale, straighten up and pull your right leg towards your left.
6. Repeat on the left leg.

Exercise 4. Gluteal bridge - statics

This exercise differs from the version from the first program in that we do not make up and down movements.

At the top point, tighten your gluteal muscles as much as possible

Technique:

1. We lie down on our backs.
2. We bend our legs at the knees, pull our feet closer to the buttocks.
3. Inhale and as you exhale, lift your pelvis up. We strongly squeeze the buttocks and hold this position according to the timer.

Intensive complexes for weight loss

The basis of intensive training is to reduce rest time as much as possible (you can eliminate it altogether) and avoid downtime, during which the “fat-burning” (pulse) zone falls through. The number of repetitions in the exercises changes, super- and giant sets are performed.

In addition to the random number of repetitions in sets, the time spent training in the gym changes. For example, on the first day the training takes 30 minutes with warm-up. And every subsequent day in the gym you should add 10-15 minutes.

An important aspect of intensive training is to take into account the capabilities of the room and approach planning sets based on them. Because it is difficult to carry out a super set in a busy hall. Accordingly, it is worth focusing on basic exercises that work the maximum possible number of muscles per approach.

We offer examples of exercise sets for 3 training days.

Complex No. 1

Performed in a super set for maximum effect. Rest between sets – no more than 25-30 seconds.

Go:

1. Warm-up – 5-7 minutes.
2. Dumbbell bench press – 10 repetitions.
3. Bent-over barbell row – 14 times.
4. Rest.
5. Bent over arms with dumbbells – 15 times.
6. Smith machine squats - 12 reps.
7. Rest.
8. Dumbbell press while sitting on a bench at an angle – up to 15 times.
9. Pull the barbell to the chin - to the maximum.
10. Hitch.

After the circle there is a rest for 3-4 minutes, then the circle is repeated. Within 25-30 minutes you can do 4 such circles.

Complex No. 2

The exercises are performed one after another, like a giant super set. The training time increases to 35-40 minutes. Rest between sets – 1-3 minutes.

Begin:

1. Warm up.
2. Jumping with dumbbells on a platform – 10 times.
3. Head pull-down – 12 reps.
4. Exercise Burpee (Burpee) – 15 repetitions.
5. Deadlift – 12 reps.
6. Press in the Hammer machine - to the maximum.
7. Rest.

You need to perform 5-6 such circles, then cool down.

Complex No. 3

The complex is represented by three exercises in a set. Perform one after another, rest between sets for 1-2 minutes. The total training time has been increased to 45 minutes.

Let's get started:

1. Warm up.
2. Bench press sitting on a bench at an angle – 15 times.
3. Squats with a bar – 12 reps.
4. Bar row to the chin – 10 repetitions.
5. Rest.
6. Hyperextension – 15 times.
7. Exercise Burpee (Burpee) – 14 repetitions.
8. Lunges with dumbbells - 10 on each leg.
9. Rest.
10. Pulldowns of the upper block to the chest – 10 times.
11. Hanging leg raises – 15 reps.
12. Twisting - to the maximum.
13. Hitch.

During the workout, perform 3-4 laps. Rest between them for up to 4 minutes.

Option No. 2

Below is a circuit workout at home. Its advantage is that there is no dependence on dumbbells and barbells. The total number of laps is four, that is, the entire program must be repeated four times. The rest time between each approach is 25-30 seconds and 90-120 seconds between circles. To achieve effective weight loss, you should take minimal breaks.

No one forbids combining exercise options, alternating with each other, adding or removing them. For example, there are many squats alone, with an emphasis on certain muscle groups. Before starting classes, a 10-15 minute warm-up should be done. The total time for the entire workout is about 30-40 minutes.

The program itself:

1. Squats. There are several dozen options here. It is possible to replace the classic execution with other variations; experiment with the width of your legs and implements. If a dumbbell or barbell is connected to the work, then the weight should be such that you can do at least 20-25 repetitions with it.
2. Plank. As in the first case, there are a lot of options. The “side” option, which is done with emphasis on the elbow, gives an excellent effect. You can alternate it with the classic (straight) on straightened arms or elbows. The benefits of the plank are an excellent workout for the abdominal and back muscles. You need to start with 30 seconds, after which you should consistently increase the time by 10-15 seconds.
3. Stand ups and lunges. These exercises are not performed one after another; the best option is cross-execution. That is, in the first and third circles you need to do lunges, and in the second and fourth circles you need to do chair lifts. For greater load, you should take weights in your hands, which will increase the efficiency of working out your leg muscles.
4. Pull-ups and push-ups. Here, as in the previous case, we are talking about alternation. If you have no experience in the training process, then push-ups should be done from your knees, which will reduce the load on your arms (this recommendation is more for women). As for repetitions, you should not overdo it. You can start with 4-5, and then increase their number to 15-20. Over time, complication is allowed - push-ups with clap, on one leg, on fists, and so on (suitable for men). Pull-ups can be performed in different ways - with a wide or narrow grip, with your palms facing either side and on one arm (if you have enough strength). Women or men who cannot pull themselves up need to place a chair and push off from it. If classes take place in a gym with the appropriate equipment, then you should use a pull-up machine - a gravitron. You need to alternate exercises as follows: in circles 1 and 3 you should do pull-ups, and in circles 2 and 4 you should do push-ups.

If you find it difficult to complete four circles, you can start with two, using the above alternation in the same way.