Circular training in the gym and at home

Circular training in the gym and at home

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .

Circular training - a technique for organizing a sports lesson aimed at increasing endurance and burning subcutaneous fat.

This is an intensive exercise with minimal pauses, in a circle. Cyclic training is held in bodybuilding, fitness, martial arts, workout, crossfit, aerobics, plyometrics.

Circular training in the gym and at home

Principles of circular training

It is not enough to choose a set of exercises. To build an effective workout for the whole body, you must adhere to the following rules:

  • Before the lesson, a mandatory warm-up is performed.
  • For each muscle group, 1-2 training elements are selected.

  • The approach is performed for the time or number of repetitions (usually 30 seconds or 15-20 repetitions).
  • A pause between sets is from 5 to 30 seconds, a break between circles is 3-5 minutes.
  • The number of elements performed in a row is 6-10, the number of circles is 2-3.
  • Alternating exercises for the lower body and upper.
  • Weight increases gradually with each subsequent cycle.

  • Exercises are selected so that as much as possible cover large muscle groups.
  • Number of workouts per week: 3-4 - for trained athletes, no more than 2 for beginners.

If it is difficult to perform the basic power elements - squat, bench press, deadlift - with free weights, it is recommended to use the Smith simulator.


Cyclic training for all muscle groups can be carried out according to three main methods:

  1. Low-intensity . It is based on simple exercises performed at a pace that is comfortable for the athlete.

    The pauses between sets are maximum (25-30 seconds). This mode allows you to strengthen physical fitness and maintain the health of the cardiovascular and respiratory systems.

  2. Medium Intensive . It is characterized by a combination of strength and aerobic exercises. The pace is average, slightly exceeding comfortable, pauses - 15-20 seconds.

    Weight gain is allowed with each round. The technique allows you to develop stamina, train your heart and burn subcutaneous fat.

  3. High Intensity . It implies an almost complete reduction in pauses between elements and an increase in the pace of execution to 80-90% of the maximum. A similar training method helps to form a beautiful contoured muscle relief and “dry” the body.

    Not suitable for untrained athletes due to the serious strain on the heart.

People who have never been involved in sports are encouraged to start with low-intensity activities. After 2-3 months of regular training, you can increase the intensity, or go to classical fitness.

Advantages and disadvantages

First, we will analyze the positive aspects of cyclic training:

  • Quick reduction of body fat. Firstly, circular exercises combine power and aerobic loads, which positively affects weight loss.

    Secondly, thanks to this combination, metabolic processes are accelerated, which helps the athlete lose weight not only during training, but also during recovery periods.

  • The development of the muscular skeleton. A wide variety of elements allows you to harmoniously strengthen the muscles of the whole body, forming a solid foundation for subsequent strength training.
  • The development of mobility. The intense pace of training and a combination of different loads contribute to strengthening the ligaments, tendons, as well as improving the extensibility of the vertebrae and joints.

    Due to this, the athlete can increase speed indicators.

  • Increased Stamina. During low- and medium-intensive cyclic training, the myocardium, the main heart muscle, is strengthened, which helps to develop general endurance.

Consider the disadvantages of circular training:

  • There is no clearly defined specialization. Cyclic training develops the body's resistance to stress and reduces body fat.

    But such activities will never make a person a bodybuilder, a powerlifter or an athlete. The maximum you can count on is a tightening of the figure and general strengthening of the muscles.

  • Strong load on the heart. It is observed with a high-intensity method of circular training. Some scientists directly speak out against such disciplines, since extreme loads “acidify” muscle fibers, which can be very dangerous for the heart.

To protect the cardiovascular system, we recommend starting with the simplest elements that are performed at a slow pace.

Warm-up part

Warm up at the beginning of each round-robin training. This will help prepare the body for intense exercise. As an example, we will analyze the following complex:

  1. We get up evenly and begin to move energetically on toes, imitating a light run, but without taking your feet off the floor. At the same time we bend our hands, squeeze the brushes into the lock and begin to rotate them in different directions.

    We move like this for 30 seconds.

  2. We stop. We extend our arms in front of us and perform rotations in the elbow joints (forward and backward). Continue for 30 seconds. Then we spread our arms to the sides and again rotate the forearms in different directions for 30 seconds.

  3. Slightly tilt the body forward, place the feet slightly wider than the shoulders, bend your arms and run in place. We raise the feet low. We move energetically for half a minute.
  4. From the "standing" position we take our leg back. We push it off the floor and raise the knee in front of us to the parallel of the thigh with the floor.

    Immediately take your foot back. We move energetically, without pauses. We perform 20 knee pushes on each side.

  5. We spread our feet wide (70-80 cm). Cross the palms at the chest.

    We shift the body weight to the left, slightly sit down on our legs and perform an overwhelming right leg. We quickly return to the original rack and repeat the other way. We move for 30 seconds.

  6. We remain with feet wide apart. Now, instead of overwhelming, we perform alternate knee lifts.

    At the same time, we pull the opposite elbow to the raised knee joint. Before lifting the hips, we sit down slightly on our legs. We continue for half a minute.

Circular training in the gym and at home Finally, we inhale deeply and stretch our arms up, standing on our toes. Repeat 4-5 times.

We warm up at a steady pace, without pauses between exercises.

Training programs

Use the proposed options as a guide.

In the gym

Example of a circular lesson:

  1. Pullups. We take the horizontal bar with a direct grip and perform 10 pull-ups, then change the grip to the opposite and pull up another 10 times.
  2. Dips from the medball.

    We accept an emphasis lying, we put the right palm on a medbol. Lower the case, then raise and change the position of the hands: the right one is on the floor, the left one is on the ball. We push out of this position.

  3. Side jumps. We stand sideways to a horizontal bench.

    We push off with our legs and jump over it. Immediately perform a jump back.

  4. Bench press. We lay our backs on the bench, place our feet tightly on the floor. We take the bar with a medium grip and perform vigorous bench presses from the chest.

    Avoid “bouncing" in the lower position. We select the warm-up weight to fully implement the approach.

  5. Lifting weights. We get up evenly, legs spread wide. We take one weight in our hands, hold it at the groin level.

    Inhale, sit down a little on your feet and swing the kettlebell over your head with a swipe. Hands do not bend. On inspiration, we straighten our legs and lower the weight.

  6. Burpy. From a vertical position, we squat sharply and press our palms to the floor next to the feet.

    We quickly "jump back", thereby assuming the position of the bar. Push up from the floor. With a jerk we pull the hips to the stomach and jump up as high as possible. We go down and repeat all the movements.

  7. Squats with a bench press.

    We get up evenly, take dumbbells in our hands and raise them to shoulder level. We squat deeply, get up and squeeze the weight over your head.

  8. "Transitions" on the hands. We fall into the classic emphasis lying. Put one elbow on the floor, then the second.

    Repeat in the reverse order. We move energetically, without pauses. When performing, keep the lower back straight, avoid sagging and sagging.

  9. Jumping on the plio box. Choose a high platform (60-70 cm).

    Perform vigorous jumping.

  10. Lifting the hips on the press. We approach the Swedish wall, press our backs to it, and perform a hang on the crossbar. Without lifting your lower back from the projectile, at the same time raise your hips to parallel with the floor. Do not bend your knees.

The duration of the exercises (except the first) is 20 seconds each. The pause between the elements is 5-10 seconds. Repeat the circle at least three times.The respite between the circles is 4-5 minutes.

At home

Example of a training plan:

  1. Jumps from a deep squat.

    We get up evenly, we plunge sharply into a deep squat and jump out with a powerful push as high as possible. During the jump, stretch your arms up.

  2. The camp with a weight. If there is no kettlebell, you can use a backpack full of books. We raise our feet slightly wider than our shoulders and take the load in our hands.

    We take the pelvis back and lean forward a little. Weight should drop to the floor. From the bottom point, we immediately begin to straighten our legs and straighten the body. When performing, keep the lower back curved.

  3. Lunges in the jump.

    We get up in a right-handed lunge. By jerking we bounce low and change the position of the legs in the air. We land in a left-handed lunge.

  4. Push-ups. We accept the emphasis lying and spread our arms wide.

    Vigorously push out. When performing, the body is held steady, the head does not lower.

  5. Jumping in place. We stand up straight, push off with our legs and pull our knees up. We jump energetically, without pauses.

  6. Reverse push-ups. We turn our backs to two chairs, lower ourselves and press our palms to them. We stretch our legs in front of us, bring our feet together. We do push-ups from this position.
  7. Lifting the press.

    We lie down on the floor, bend our knees, fix our feet under a sofa or chair. We cross our arms at the back of the head. We carry out the lifting of the body to the knees.

  8. Jumping in the bar. We get into the position of the bar.

    Jumping sharply pull both knees towards you. By a reverse jump we "throw" the hips back.

  9. Push-ups with raising arms. We fall in focus lying down. Keeping your back straight, push up from the floor.

    In the upper phase, we extend the arm in front of us. At the next ascent, we extend the other hand.

  10. Twisting sideways. We lie down on our back, bend our legs and put our feet on the floor. Put your palms on the back of your head.

    On the exhale, we twist to the right and pull the left elbow to the side. Then repeat the twist in the other direction.

The duration of each exercise is half a minute, pauses - 10-15 seconds. We carry out 3-4 circular cycles. A break between circles is 3 minutes.


Medical restrictions for circular training:

  • untreated injuries and sprains;
  • disruption of the vestibular apparatus;
  • diseases of the cardiovascular and respiratory systems;
  • the first 3 months after delivery;
  • pathology of the musculoskeletal system;
  • recovery period after surgery.

Before starting workouts, we recommend that you visit a doctor to identify health abnormalities. If you are engaged with a personal instructor, be sure to provide him with the results of a medical examination. Based on this, the specialist will draw up an individual program that is most adapted for you.

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Circular training in the gym and at home

FitNavigator. ru / edition

The material was prepared by the site team with the support of our experts: athletes, trainers and nutrition specialists. Our team. .



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