Circuit Training Routines for Women

Circuit Training Routines for Women

Perfecting Your Circuit Training Routines

If you’re a woman who is looking to get into shape quickly, one form of workout that you may want to consider is circuit training routines.

Circuit training tends to be a great workout routine for many women since it’s fast paced and will allow you to get in and out of the gym in record time. Alternatively, you can just as easily create a custom circuit training workout routine for home if you’re strapped for time.

In a world where your to-do list never seems to end, a 20 minute workout is definitely speaking your language.

In addition to this, since circuit training is so fast paced in nature, it’s going to work both your strength as well as your cardiovascular system at once, therefore also reducing back on the total number of workouts that you have to do per week.

But, before you head into the gym and dive right into a circuit training routine, there are a few important things that you should know so that you’re structuring these as best as possible.

Here’s what to consider.

1. Keep The Weight Up

women lifting weights

No, “heavy” weights will NOT Bulk you up

The very first mistake you don’t want to make as you go about your circuit training routines is using too light of a weight that doesn’t challenge you.

While the idea of circuit training is to take your reps into the slightly higher rep period for a certain amount of time, if you’re using a very light weight and find that you’re easily able to complete all the reps, you really won’t be benefiting all that much.

If you really want to change the way your body looks, a heavy weight must be utilized.  You should feel quite tired by the time you finish your last rep – as though you couldn’t complete another one.

2. Alternate Lower And Upper Body Movements

Second, another important thing that you should do as you move through your circuit training routine is to consider alternating between upper and lower body movements.

Rather than performing isolation exercises back to back for example, such as doing a bicep curl and then moving into a tricep extension, go from lower to upper body exercise.

Do some lunges and then move into some push-ups.  Or, perform some body weight squats and then do some bent over rows.

By setting it up this way you’ll be able to push yourself harder during each exercise you do because while one area of the body is working, the other will be resting so it’ll feel fresher when you come back to the next movement.

3. Get Sufficient Rest Between Workouts

The third thing to keep in mind with your circuit training routines is that you must get enough rest in between the workouts as well. Some women see this workout as slightly different for some reason than a traditional workout and figure they can do it daily.

You can’t.

Just like regular weight lifting, your muscles will require at least 24 hours of rest between two sessions, so take one day off between each workout you do.

You’ll see far better results overall if you go into each session feeling well rested.

4. Change Up Your Routines

Finally, last but not least, make sure that you’re changing up your routines often.  Don’t fall into the trap of performing the same circuit over and over again or you will find that you hit a progress plateau.

Try and incorporate different exercises into the circuit regularly and stimulate the body in new ways. This will help you see better overall strength gains and it’ll help speed up total fat loss as well. If you structure this workout style properly, it definitely can be one that will help you achieve your goals.

Author Profile: Shannon Clark

Shannon holds a degree in Exercise Science and is a certified personal trainer and fitness writer with over 10 years of industry experience.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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