Not every person in our time can afford to set aside time for long physical exertion in the gym, but each of us wants to have an attractive body.

What would you say if you knew that 30 minutes of daily circuit training will help you quickly get in shape, develop strength and endurance, energize and are guaranteed to get rid of the tummy for both men and women?

Everyone can do circuit training. It’s a simple, affordable way to health, a perfect figure, and a flat stomach. It is part of general physical training in many schools around the world, in the armed forces. Circular training is performed for relief and fat burning, and most importantly, that it can be done at home, without the use of simulators.

Techniques for performing a circular great variety. They differ depending on the goals pursued by a person. But the essence of a standard circuit training is to do a cycle of several exercises without a break, pause, and then repeat again. The cycle can consist of a minimum of 3 exercises, and the maximum depends on your physical fitness.

Circuit training is really available to each of us. It can be done at home if there is enough space. In various fitness programs dedicated to circuit training, you can often see the use of dumbbells, balls, kettlebells, jump ropes, exercise machines, various sports complexes, such as crossbars, rings, but you can not use any additional devices without losing efficiency from its implementation.

WHY SHOULD YOU TRY CIRCUIT TRAINING?
The increase in heart rate and the cyclical feature of the workout effectively burns fat, strengthens muscles, and forms a relief. These are highly intense loads that contribute to profuse sweating, which has a positive effect on the body as a whole.

Circuit training is performed at a fast pace, each time trying to increase the speed of the exercises. Depending on the type of exercises chosen, training develops strength, endurance, speed, speeds up metabolism, and, therefore, purposefully burns body fat.

HOW TO CREATE A TRAINING PROGRAM?
Choose 3-10 exercises for all parts of the body: for example, if you are well prepared and have taken 6 or more exercises, then distribute them: 2 workouts for the legs, two for the arms, two for the press, etc. If your level of preparation still leaves much to be desired, then choose one exercise for each part of the body and perform them until you feel the strength in yourself to increase the load.

A prerequisite for circuit training is that the complex-circle should consist of a variety of exercises for all parts of the body and for all muscle groups.

Depending on your preparation, one circle should contain from 3 to 10 exercises.

Everything is individual here, this is one of the advantages of such a training system. Choose the optimal number of exercises for yourself, and then, experimenting, choose the number of cycles themselves.

WHAT EXERCISES ARE SUITABLE FOR A CIRCUIT WORKOUT?
Standard load:

1. Squats (feet shoulder width apart)

2. Jump squats (with arms back)

3. Push-ups

4. Exercises for the press

5. Running in place with knees high

6. Jumping rope (you can just jump imitating a skipping rope)

7. Jumping in place, legs to the sides, arms to the sides and up – Starfish or Jumping Jacks

Intensive load:

1. Burpees – from a standing position, jump to a sitting position, hands on the floor, keeping your arms straight on the floor – kick your legs back in a jump, push up from the floor, back to second position, stand up.

2. Rock climber – starting position on the floor as in push-ups, imitate running in place.
3. Exercises with dumbbells.

4. Exercises with weights.

The exercises are fast and intense. There is no best circuit training, everyone chooses for himself, both the exercises and the pace of their implementation.

Circuit training has proven to be effective. This is a simple, accessible to everyone, intense exercise that can be performed at home and will help you stay in shape for a long time.