Circuit training is the solution if you're looking for a time-efficient workout that delivers results. It is a fitness method that combines strength, cardio and endurance in quick intervals. Circuit training is an ideal way to burn calories, build lean muscle and keep your heart rate up, all within a short session.
Here, we've covered some of the most efficient circuit training workouts to help you stay fit.
Best circuit training workout plans
Here are 5 of the best circuit training workouts to energise your routine:
1. Simple circuit workout for beginners
Ideal for: Quick morning workouts at home
- Jumping jacks- 30 reps
- Walking lunges: 10 reps for each leg
- Burpees: 10 reps
- Squats: 20 reps
- Plank: 30 seconds
Repeat 3 rounds and rest for 30 seconds between each round.
2. Circuit training for general fitness
Ideal for: Toning and building strength
- Dumbell lunges: 12 reps for each leg
- Kettlebell swing: 15 reps with moderate weight
- Gorilla row: 10 reps
- Kettlebell halo: 20 reps in each direction with moderate weight
- Goblet squat: 15 reps
Repeat 3 to 5 rounds, resting 90 seconds between each round.
3. Advanced circuit workout
Ideal for: Fitness enthusiasts looking to level up their strength and endurance. No equipment required.
- Bodyweight squats: 20 reps
- Pull-ups: 10 reps
- Walking lunges: 10 reps for each leg
- One-legged squats: 10 reps on each side
- Jump step-ups: 10 reps for each leg
- Dips (between bar stools): 10 reps
- Push-ups: 10 reps
- Chin-ups: 10 reps
- Plank: 45 seconds
Complete 3 to 5 rounds with 60-90 seconds rest between rounds.
4. Core and cardio circuit workout
Ideal for: Boosting endurance, burning fat and toning core.
- Mountain climbers: 30 secs
- Battle ropes: 20 reps
- Plank jacks: 30 secs
- Kettlebell swings: 30 reps
- Side planks: 30 secs/each side
- Bicycle crunches: 20 reps
- V-ups: 15 reps
Repeat 3 to 5 rounds, resting 30 seconds between each round.
5. High-intensity interval training (HIIT) circuit workout
Ideal for: Maximising calorie burn, boosting endurance and building strength.
- High knees: 30 secs
- Push-ups: 30 secs
- Squat jumps (squat 3 times, then jump): 30 secs
- Jump lunges: 15 reps
- Push-up with T rotation: 10 reps
Start with 3 to 5 rounds, with a minimal 30 secs rest between moves.
Conclusion
Circuit training workouts are a great way to help you achieve your fitness goals. However, maintaining your health goes beyond just exercise. As you continue prioritising your physical well-being, don't forget the importance of health insurance plans in securing your healthcare needs. It is also essential to consider senior citizen health insurance, which provides financial protection against rising medical costs, ensuring access to crucial healthcare services.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.
Ref links:
https://hydrow.com/blog/15-best-circuit-training-workouts/
https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/#what_is_circuit_training