An ideal and beautiful figure is hard work and hard work. To make your body perfect and embossed, you definitely need to play sports. And what exactly is suitable for improving the form? Try circuit training. But first, find out their features.

Circuit training: the essence and important points
As the name implies, circuit training consists of circles. Here are some of the features of this training:

One circle is a set of exercises. In total, it can include from 5 to 10 exercises. The exact amount will depend on your training and the difficulty of each individual exercise.
Any exercise from the circle involves a minimum of 10 repetitions. But with reduced complexity, the number of repetitions can be increased to 30.
Exercise, in fact, can be anything. It all depends on your goals. So, if you plan to get rid of extra pounds, then choose simple exercises that involve increased speed and intensity during execution. If your goal is to build muscle mass, give preference to power loads.
After completing each round, a short rest should follow. Its optimal duration is 15-30 seconds (the more difficult the exercise, the longer the rest, but not more than 30 seconds).
Take a breather after each round. Rest 1-3 minutes. If there are 5 exercises in the circle, then one minute is enough. But after 10 exercises, you can rest for three minutes, because you need to restore strength to continue training.
Most often, one exercise affects only one muscle group, which allows you to make the muscles work as intensely as possible. In this case, each muscle group should have only one exercise.
When performing one circle, as a result, all muscle groups should be involved.
It is best to do circuit training every other day, that is, 2 or 3 times a week. Daily training is harmful, as the muscles need time to recover.
The total duration of the workout should be 30-40 minutes. But beginners need to increase the time gradually, otherwise serious health problems may arise.
You can train at home. But if you want to pick up intense strength exercises, then it is most convenient to perform them in the gym.
Workouts are suitable for both women, so for men.
Advantages and disadvantages

Is circuit training helpful? Undoubtedly, otherwise it would not have been so popular. Here are its advantages:

Such training will increase the stamina of the body. After a month of regular classes, you will notice that you easily climb the stairs and do not notice everyday stress.
Classes will strengthen the cardiovascular and respiratory systems. And if the heart and lungs work better, then the work of almost the entire body will normalize and improve, because the heart and blood vessels provide blood supply to all tissues and organs, and the respiratory organs supply oxygen to the blood. With blood, oxygen is carried to all organs, systems and tissues. So circuit training will help improve your health.
This is a great workout for burning fat. The loads are intense, oxygen is consumed actively, the muscles work hard, the pulse quickens. It is noteworthy that fats continue to burn even after training. So this type of training is just perfect for losing weight.
You can strengthen your muscles and make your body toned, embossed and beautiful. This is ensured by multiple repetitions and high intensity of all exercises.
Such training will significantly speed up the metabolism. Blood enriched with oxygen will circulate through the body at an accelerated pace, starting all important processes. A normal metabolism is the first step towards a slim figure and good health.
You will notice how your appearance will change. By improving blood circulation and supplying all tissues with nutrients and oxygen, the processes of tissue regeneration will be accelerated. Your skin will become beautiful, and small wrinkles will disappear.
Now let’s list the disadvantages. They are few, but still there:

At first, circuit training can be exhausting and tiring. But this problem can be avoided if you increase the load gradually. Do not try to immediately give all the best to the maximum, otherwise you will achieve nothing but overwork and muscle pain.
There are contraindications. Since training in any case involves a load on the heart, blood vessels and respiratory organs, as well as an increase in heart rate, in some cases, classes can be dangerous. Not worth the risk to people suffering from serious illnesses cardiovascular system (tachycardia, angina pectoris, myocarditis, hypertension and some others) and respiratory. But the load can be reduced, and the exercises can be selected in such a way that the practitioner does not overwork. So if you have health problems, consult your doctor.
How to make a training plan?

It is best to train under the guidance of an experienced trainer, this will allow you to avoid mistakes and achieve maximum effect. So contact a specialist so that he selects a set of exercises for you and gives recommendations.

But here are some general principles:

The workout should begin with a warm-up, which will warm up and prepare the muscles. You can walk in place with high knees or run.
You need to finish the workout with a hitch. Stopping abruptly can damage your muscles. Again, walking in place is fine.
Choose exercises according to your goals and wishes.
Make a circle in such a way that when performing two consecutive exercises, the same muscle groups are not involved.
If you choose strength exercises, then it is extremely important to choose the right weight. It should be such that you can complete the required number of repetitions, but at the same time you are quite tired.
If you are a beginner and physically unprepared person, then the first week should be moderate. So, the duration of each exercise should be 20-30 seconds, the same should be the break. And the number of exercises in the circle should not exceed 4-5. Do no more than 2-3 circles. Then every week (until the fourth or fifth) increase the duration of one exercise by 5-10 seconds, and the number of exercises and circles by 1. This will reduce the rest to 20 seconds.
Exercise examples

We offer you some effective exercises:

Squats. Place your feet shoulder-width apart, arms at your waist. Squat at least 10 times.
Push ups. You need to complete at least 10 repetitions. If you find it difficult to do push-ups with an emphasis on socks, then you can start by leaning on your knees.
Lie on your back, stretch your legs and connect, place your hands along the body. Raise both legs so that they are perpendicular to the floor at the end point, then return to the starting position.
Lunges. Stand straight, connect your feet, and place your hands on your belt. Do take a wide step forward with one leg, bend it at the knee, and touch the floor with the knee of the other leg. Return to the original position and repeat the exercise for the other leg.
Place your hands on your belt, spread your legs shoulder-width apart. Tilt your body first to one side, then to the other.
Lie on the floor, take dumbbells in your hands and spread them apart. As you exhale, connect the dumbbells, while inhaling again spread your arms to the sides.
Rolls. Place your feet as far apart as possible, put your hands on your belt. Now move to the right, bending your right leg and keeping your left leg straight. Then move to the left by bending your left leg.
Train effectively and correctly to achieve excellent results!