The problem of getting rid of overweight especially sharply manifested in the spring, when the realization comes that summer is just around the corner. What only attempts are not made in an effort to lose weight faster. But, unfortunately, no miracle drugs and diets can help in this matter. The first - because they do not exist at all, and the second not only will not get rid of extra pounds, but can also add new ones.

But good friend there will be workouts aimed at reducing excess weight and working out all the muscles. Such workouts are called circuits. They include both cardio and strength training.

Training features

The main goal of circuit training is to work out the muscles of the whole body in one day. At the same time, aerobic loads are combined with power loads, for which both simulators and free weights. Here it should be noted that the weight of gravity should be limited. Circuit training not intended to form muscle mass and is carried out with high intensity, because of this, large weights are not suitable for it.

To conduct a circuit training, 10-12 exercises are selected, aimed at all parts of the body. One such circle is repeated 2-3 times with a rest between sets of 30 seconds. When the intensity of the exercise is too high, the time between sets should be increased to 1 minute.

As a rule, trainers do not advise beginners from the very beginning to do exercises using free weights giving preference to simulators. The trainers are adapted for comfortable and safe activities with power loads.

In contrast, free weights require special skill to use and are recommended for people who are physically fit.

Circuit training is most effective in combating overweight. In addition to burning excess fat, it affects the muscles of the whole body and tones them without increasing muscle mass.

Advantages and disadvantages

Circuit training is more popular even than cardio training. This is due to the fact that such a scheme is suitable for the largest number of people. Circuit training can be done at home. The circuit training method is suitable for men, women and girls. The only difference is that men pay the most attention to the upper body, and women to the lower.

Pros:
• ideal for intensive fat burning;
• increases physical strength;
• during training, every muscle of the body is included in the work;
• speeds up metabolism;
• maintains muscle volume;
• strengthens the cardiovascular system;
• suitable for beginners;
• circuit training can be done at home.

Minuses:
• does not build muscle mass.

They have proven themselves excellently. Cardio training is the best choice for those. who wants to lose those extra pounds.

Do you want to have a wide muscular back? Read how to download latissimus dorsi back push-ups. You can pump up the latissimus dorsi with dumbbells, a barbell or on a horizontal bar.

Training Rules

• Initially, you need to draw up a training plan, which will consist of several exercises. It is necessary to choose 2 - 3 exercises for each part of the body.
• Before starting a workout, it is mandatory to perform a 5-minute warm-up. Muscles should be warmed up slowly, gradually increasing the pace of the warm-up. When the muscles are prepared, you can start training.
• Training of one muscle group should begin from the very light exercise, so the muscles can prepare for the upcoming load.
• The choice of weight must be approached carefully. Weight should not be chosen very heavy and bring the muscles to failure.
• In one circle, 10 - 50 repetitions of each exercise are performed.
• After completing one round, you should rest for about 1 minute.
• The duration of the circuit training should not exceed 30 minutes, otherwise you risk losing some muscle mass.
• 2 - 3 classes per week will be the most optimal for the body.
• Rest between workouts should be at least 48 hours. During this time, the muscles will fully recover.

Circuit training program and exercises

There are a huge number of programs for circular training, in addition, you yourself can draw up a personal scheme, but it would be better to coordinate it with the trainer in advance. Below is classical program circuit training.

At the end of the circuit training, it would be useful to do a little jog.

Circuit training at home

The great advantage of exercising with own weight is their availability and the ability to perform at home. most popular and effective exercises without weights:

• squats;
• push ups;
• jumping;
• press swing;
• exercise "bicycle";
• swing your legs;
• lunges;

Circuit training in the gym

Exercises with sports equipment give a faster effect than exercises that use only their own weight. Basic exercises:

• dumbbell press for arms and chest;
• squats with dumbbells or a barbell;
• thrust upper block;
• lunges with dumbbells;
• deadlift with a barbell;
• jumping rope.

Workout Example

A complex of circular training can be selected so that each workout works out its own muscle group. For example, on Monday you work pectoral muscles, on Wednesday - the muscles of the legs and buttocks, and on Friday - the arms and abs. Using this scheme, the result can be achieved much faster.

Monday

• Dumbbell bench press in the prone position from the chest.
• Bending arms with dumbbells in a static position.
• Upper block pull.
• Rope jumping.
• Divorces of hands on a crossover.
• Push ups.
• Incline dumbbell row.
• Run to the end.

Wednesday

• Squats with dumbbells.
• Rope jumping.
• Lunges with dumbbells.
• Deadlift with dumbbells.
• Leg curls.
• Move your legs.
• Run to the end.

Friday

• Bending arms with dumbbells in a static position.
• Rope jumping.
• Bending the arms on the upper block.
• Bending the arms on the lower block.
• The swing of the upper press.
• The swing of the lower press.
• Tilts.
• Walking on an elliptical trainer.
• Run to the end.

The effect of circuit training

In the process of doing circuit training, endurance is developed, burning occurs. subcutaneous fat and the metabolism speeds up. In addition, due to repetitions, muscle elasticity develops and the work of the cardiovascular system improves.

A person acquires an excellent physical shape, independently determining which part of his body needs more work. Due to the large influx of oxygen in the blood, the body starts the process of regeneration, which can slow down aging.

No time to go to the gym?! It doesn't matter, circuit training at home great way keep yourself in shape.

Your attention is offered 2 chic circular workouts for girls who have no time to spare, but want to look attractive and slim.

If you are just starting out in the world of sports and fitness, then turn your attention to circuit training number 1. While doing the exercises, remember that this is not a rush time. Performing exercises one after another, the rest time between them should be minimal, otherwise the effectiveness of the training is reduced.

After you have completed the entire circle of exercises (1 approach of each exercise one after another), rest up to 2 minutes, it is important that before starting next round and subsequent ones, the pulse was within 120-140 beats per minute, even if after 2 minutes the pulse exceeds 140 beats per minute, rest more until the heart rate drops to the desired heartbeat interval.

Between workouts should be at least 1-2 days of rest, daily workouts can reduce the muscles, which will lead to a whole body. On rest days, it is useful not just to lie on the couch, but to perform physical activity with less stress, for example, riding, hiking.

If you want to increase your calorie consumption even more, on training days after a circuit training, for example, after 2 hours, do a sprint.

How to improve results

Each workout should include increasing the number of repetitions, for example, doing 10 on one workout, try 11 on the next, then 12, and so on until you reach 15. After conquering a workout with 15 repetitions, add instead of 3 sets, 4 sets. After completing a circuit workout of 4 circles of 15 repetitions, you can proceed to circuit training number 2.

It is more difficult than the first one and is already suitable for those who have strengthened their body or are in good health. physical form. The option of alternating 1 and 2 circuit training is suitable to add variety to the training process.

When doing circuit training number 2, also gradually increase the number of repetitions from 10 to 15, and after that the number of circles (sets) from 3 to 6, only after that you should switch to other training programs, since you squeezed the maximum out of this one and can only use it to maintain the achieved result.

Circuit training program

Circuit Workout #1

– 3 sets x 10 reps

– 3 sets x 10 reps

3 sets x 10 reps

– 3 sets x 10 reps

3 sets x 10 reps

Circuit training number 2

Jumping squats– 3 sets x 10 repetitions (when squatting, jump as high as possible, landing immediately go into squats, do not jump on straight legs, it hurts your knees.)

Push-ups with legs on the couch– 3 sets x 10 reps

– 3 sets x 10 reps (to change legs, just push off and in the air change the location of the legs, left to right and vice versa)

– 3 sets x 10 reps

Burpee- 3 sets x 10 repetitions (example in the picture - jumping - squats - lying down)

– 3 sets x 10 reps

3 sets x 10 reps

Share your successes by posting photos in official groups on social networks (

Excess fat has a bad effect not only on the appearance of a person, but also on health internal organs. Fat Burning Circuits are designed for women who want to lose weight and improve their overall health.

The Fat Burning Circuit Workout for Women is a full body workout that works in conjunction with proper nutrition or light diet. During classes, the maximum amount of energy is expended, which allows you to quickly waste calories and start losing weight.

At its core, circuit training consists of several exercises that are done one after the other with a short break of 10-30 seconds. Often after one round, the exercises are repeated again in the same sequence.

With constant circular training, you can achieve the following successes:

• reduce weight;
• develop endurance;
• strengthen the heart
• tighten the body
• form a beautiful and correct posture.

Advantages and disadvantages of circuit training

The benefits of doing circuit exercises include the following:

• helps develop endurance and strength;
• circular training is not a single set of exercises, since it can include a wide variety of different types activity;
• helps to lose weight and speed up metabolism;
• short duration of training - only about 30 minutes;
• the ability to adjust the duration of classes;
• exercises are easy to perform and accessible even to beginners;
• allows you to exercise both at home and in the fitness room;
• at the same time helps to tighten the figure and strengthen the heart.

There are also disadvantages that you need to pay attention to:

• training requires additional shells: dumbbells, barbell, ball and others;
• need a healthy respiratory system and strong heart;
• need free space for classes;
• there are contraindications, in connection with which, some people cannot fully engage.

Contraindications

Contraindications for training for women include:

Circuit training options

Among the circuit training, the following types can be distinguished:

Recommendations for compiling a circuit training program for weight loss

The fat burning circuit training for women is compiled in accordance with the following recommendations:

General principles of circuit training

During classes, you must follow the following principles:

1. Maximum load for the whole body. This makes it possible to achieve visible results in a short period of time.
2. High intensity training. Makes the heart work and trains it.
3. Reduced workout time. It is enough to do 30-40 minutes at an intense pace to achieve desired results. Thanks to this, training is available to many, including women.
4. Rigid specialization. Circuit training consists of performing exercises for different types of muscles, but the type of load depends on the sports specialization.
5. Work with all the muscles in one session.

Due to these principles, a circular training is formed, and its intensity and effectiveness are also determined.

What exercises are used in circuit training

The following types of exercises are the basis of the classes:

The beginning of classes should always begin with a warm-up. Sometimes it can be replaced by 5-10 minutes of exercise on a stationary bike.

Classes should always end with a leisurely hitch, which helps to relax all types of muscles involved in physical activity.

Circuit training at home

Circuit workouts for fat burning for women are compiled depending on physical fitness, the availability of free time and the purpose for which they are performed.

Doing at home is not as easy as it might seem the first time. The main difficulties may arise due to the fact that there is little space for training at home, and also no special simulators.

However, this is not a reason to stop and postpone classes. You can create a set of exercises that will be suitable for a particular room. Exercises should choose those in which there are no special sports equipment and simulators.

Fat Burning Circuit Workout Option for Women

In order to roughly understand what a workout should look like, it is worth considering one of its options.

Monday:

• you need to start training with a light, relaxed warm-up, gradually increasing the pace, 10-15 minutes;
• squats with dumbbells 30 sec.;
• swinging the press with alternately raising the legs, 30 seconds each. on each leg;
• twisting from a prone position, 30 sec;
• running in place for 30 seconds;
• pull-ups on the uneven bars;
• riding an exercise bike 5 min.;
• repeat the circle the required number of times (3-5);
• hitch to relax the whole body.

Wednesday:

• warm-up 10-15 minutes;
• lunges with dumbbells, 30 sec.;
• running in place for 30 seconds;
• swing legs to the side, 30 sec. on each leg;
• dumbbell press, 20 times;
• lifting legs on uneven bars 10 times for each leg;
• high jump 30 sec;
• repeating the circle several times;
• a hitch that includes exercises to relax the muscles involved in the workout.

Friday:

During training, you need to adhere to the following tips:

• warm-up should be done slowly, gradually increasing the pace;
• rest breaks should not exceed 2 minutes. The optimal break is 30-60 seconds;
• you need to train intensively;
• during classes you need to drink clean water;
• The optimal number of workouts per week is 3-4, so that the body has time to rest.

It is not necessary to practice on the days indicated above. Each person can independently make for himself a training schedule that will be convenient for him.

Circuit strength training in the gym

Features of strength circuit training include:

Circuit training for burning fat in gym for women will be different from the one that is performed at home. Therefore, it is worth considering an approximate version of exercises in the fitness room.

Monday:

Wednesday:

Friday:

Exercises can be changed, as well as use any one option for each training day. The intensity of the training will depend on the preparedness of the person.

The effect of circuit training

Any type of circuit training helps to achieve the following effect:

• acceleration of metabolism. Within 48 hours, the body recovers, trying to do it faster. As a result, the metabolism accelerates and weight loss begins;
• development of endurance;
• muscle density and elasticity;
• weight loss due to the combustion of subcutaneous fat;
• strengthens the heart and in general cardiovascular system;
• pumps problem areas and helps to improve physical fitness.

Circuit training and sports nutrition

In cases where it is not possible to work out in the gym with special equipment, you should pay attention to sports supplements. achieve beautiful body without special simulators it is possible, thanks to the following additives - bcaa amino acids, arginine, creatine and others. Due to such sports nutrition you can improve athletic performance and acquire beautiful forms.

To achieve beautiful relief body,Suitable for the following types of food:

• Real Mass 4000. It is required to drink after training and shortly before bedtime;
• Maxler Ultrafiltration Whey Protein. Protein should be taken in the morning for breakfast, then before and after exercise;
• Maxler Vitamen. Vitamins are taken during the day, shortly before eating.

What to combine

Circuit training to improve results should be combined with a cardio load in the form of morning runs or riding exercise bikes.

In addition, special attention should be paid to nutrition, which should be correct and complete. It should include more vegetables, fruits, lean meats, grains and as little as possible various sweets and pastries.

In addition to special nutrition and additional physical activity, you can use massage on problem areas ah, anti-cellulite creams, wraps and other additional measures for weight loss and giving beautiful shape to your body.

The use of circuit training for burning fat as the main or additional form physical activity for women, makes it possible to achieve excellent results, tighten your body, give it elasticity and become more resilient and strong. Circular training helps to pump up the body a little, but at the same time it will not make a “pumping” girl, which is a big plus.

Article formatting: Vladimir the Great

Circuit training video

Circuit training with Yana Kashcheeva:

Reading time: 26 minutes

There are many options for home workouts, but one of the most popular weight loss and fat burning regimens is circuit training. Have you tried such a program yet or are you looking for a new version of its implementation? We offer you a ready-made exercise scheme for circuit training at home for girls, which will help you lose weight, get rid of problem areas and burn excess fat.

Circuit training is a set of 4-8 exercises for the whole body, which are repeated in several circles. You can independently choose for yourself a list of exercises, the duration of their implementation and the number of circles.

Circuit training takes place at a fast pace, exercises are performed one after another without interruption (or it is very short), the stop is only directly between the circles. You can train with weight own body, and with the use of additional inventory.

How to do circuit training?

Circuit training at home for girls usually involves exercises for all muscle groups of the upper and lower body. Even if you only need to correct, for example, the hips, do not forget about exercises for the arms and abdomen. More variety of exercises and loading of the maximum number of muscles will help burn more calories, and therefore increase the effectiveness of the workout. If you have a particular problem area, you can add exercises to the circle that focus on that area.

The basic rules for doing circuit training for burning fat:

• Circuit training includes 4-8 strength and cardio exercises with a load for the whole body.
• Exercises are performed in one approach one after another without a break (or with a minimum break of 10-20 seconds).
• Exercises are performed on the count or for time at your discretion (at least 10 repetitions or at least 20 seconds in time).
• Rest 1-3 minutes between rounds.
• Determine the number of circles yourself, but most often a circuit training lasts about 30 minutes.

If you want to lose weight, then do circuit training at home 3-5 times a week for 30 minutes (excluding warm-up and cool-down). Since you are working out at home without a trainer, adjust your load yourself. Do not overdo it, but do not forget that without progress there will be no result. Gradually increase training time, increase weight, reduce rest time between rounds, speed up the speed of exercise.

Benefits of circuit training for weight loss:

• With circuit training, you will burn fat and lose weight. Exercises for all muscle groups will make your body toned and elastic without problem areas.
• Circuit training strengthens muscles, increases cardiac and muscle endurance. This is a great cardiovascular workout.
• You can always independently adjust the duration and intensity of the circuit training. Such programs are easy to follow, they are very variable and convenient.
• This is a great time saver, since circuit training at home has a high energy consumption. They help speed up metabolism and start additional fat burning processes in the body.
• You will need minimal additional equipment for classes.

Contraindications for circuit training:

• Weak physical fitness (beginners in sports)
• Cardiovascular diseases
• Recent surgery or injury
• Musculoskeletal or joint problems
• Pregnancy and postpartum period (minimum 2 months)

If you have any medical conditions that are incompatible with vigorous activity, consult your doctor before doing circuit training at home.

Exercises for circuit training at home

We offer you a ready-made exercise scheme for a circular workout at home. The program is suitable for girls who want to lose weight, burn fat and tone muscles. If any exercise don't suit you, you can exclude them from the program, use a modified version of the exercise, or replace it with another exercise of your choice.

Circuit training scheme

We offer you a comprehensive circuit training at home, which will include a wide variety of exercises for all problem areas. This will help you get the most out of your workout. The program will include the following types of exercises (specific examples are given in brackets):

• Cardio exercise with an emphasis on the stomach (high knees, burpees, horizontal runs, crab, plank jumps)
• Cardio exercise with an emphasis on the legs (side jumps, lunge jumps, 180 degree jumps, wide squat jump, jump sumo squat)
• Upper body exercise(dumbbell shoulder press, push-ups, triceps push-ups, biceps raises, back raises)
• Exercise for the abdomen (crunches, double crunches, leg touch, leg lift, Russian twist)
• Plank exercise (side plank, touching the shoulders in the plank, abducting the legs in the plank, spider, walking in the plank)
• Leg exercise with dumbbell (side lunge, standing lunge, forward lunge, dumbbell squat, deadlift)
• Floor leg exercise (lateral leg raise on all fours, leg swing, scissors, leg raise to the side while kneeling, leg raises in the bridge)

Circuit training includes one exercise of each type. If the exercise is performed on different sides (for example, lunge), then alternate sides through a circle.

The exercises in our scheme are distributed over 5 days. You can train 3-5 times per week of your choice, just do each program one after the other. For example, when training 3 times a week: Monday - day 1; Wednesday - day 2; Saturday - day 3; Monday - day 4 etc. (days of the week can be any). Perform exercises on the account or for a while, as you wish, you can focus on the plan below. Determine the number of circles according to your own capabilities and based on the total duration of the lesson.

Circuit training plan for beginners:

• Each exercise is performed for 20-30 seconds or 10-20 repetitions.
• Rest between exercises 10-15 seconds.
• Rest between circles 2-3 minutes.
• The total training time is 15-25 minutes.

Advanced circuit training plan:

• Each exercise is performed for 40-50 seconds or 15-30 repetitions.
• Rest between exercises 5-10 seconds.
• Rest between circles 1-2 minutes.
• The total training time is 30-40 minutes.

Timer 30 seconds work / 15 seconds rest:

Timer 45 seconds work / 15 seconds rest:

Circuit training exercises

It is desirable (but not necessary) to perform the exercises in the order indicated, they are arranged taking into account the rest of individual muscle groups and the restoration of breathing after cardio exercises.

Day 1

5. Burpee (optional modification)

Day 2

1. Breeding arms in an inclination for the back

7. Leg up

Day 3

5. Push-ups for shoulders, arms and chest

Day 4

Day 5

Circuit training tips:

• Be sure to start your workout with a warm-up and end with a hitch (stretching), their duration should be at least 5 minutes.
• Always do circuit training even at home in sports shoes(sneakers). Be sure to look.
• Don't forget about water! Drink 1 glass of water 30 minutes before your workout and 2 glasses of water after your workout. During the session, try to be sure to drink water every 10 minutes, taking several small sips.
• Do not train on a full stomach, eating should be 1.5-2 hours before circuit training.
• Circuit training should include exercises for all muscle groups. You can include exercises only for the target zone (for example, only for the legs), but in this case, the effectiveness of circuit training for weight loss and fat burning is reduced.
• Remember that for weight loss it is important not only to exercise regularly, but also to comply with the daily calorie intake. Even daily workouts will not lead you to the result without.
• If you're looking for workouts for beginners, check out our selection of easy brisk walking videos.

5 videos with circuit training at home

If you like to engage in ready-made video programs, then watch our selection of videos of circuit training at home for weight loss in Russian. Effective workouts for fat burning will help you get rid of problem areas and tighten the body.

1. Ekaterina Kononova: Effective circuit training at home (25 minutes)

2. Fitness Girlfriend: Circuit Workout for Moms (10 minutes)

3. Fat burning circuit workout for the whole body with dumbbells (20 minutes)

4. Beginner Fat Burning Circuit Workout (10 minutes)

5. Ekaterina Kononova: Circular workout for the muscles of the whole body (25 minutes)

Circuit training is very popular among gym visitors, especially among girls. After all, with their help you can quickly lose weight and tighten muscles. Such classes involve a combination of strength and cardio training. After all, the process uses exercises with low weights, performed in a high-intensity mode. You can do circuit training both in the gym and at home. To do this, you will need to purchase several dumbbells or rubber expanders for home.

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Benefits of circuit training

You can work out in the gym or at home according to various schemes. Most often, split and circuit training are distinguished.

The split system involves working out muscle groups on different days. For example, legs on Monday, biceps and back on Wednesday, and chest and triceps on Friday. This exercise plan is more suitable for men or thin girls who would like to gain muscle mass.

Women usually exercise for the purpose of losing weight and strengthening muscles. For this, circuit training, which includes exercises for the whole body, is perfect. They have several advantages:

1. 1. Combine strength and cardio training. In the process of training, accelerated fat burning occurs. At the same time, muscles are strengthened. Therefore, the quality of the body is improved.
2. 2. All muscle groups are worked out in one session. This allows you to save time and reach your goal faster.
3. 3. Circuit training contributes to the development of endurance. After all, the exercises are performed at a fast pace, with a short pause for rest.

Many girls wanting to dump excess weight, are engaged only on cardio machines, avoiding dumbbells and strength exercises. However, in this case, weight loss is not as effective as is commonly believed. With circuit training, fat burning continues after exercise, as muscles require a lot of energy even at rest.

Rules for holding

A circuit training plan can be drawn up on your own, without resorting to the help of a coach. But for this you need to know a few important rules:

1. 1. The workout should consist of 8-10 exercises, 1-2 for each muscle group. One circle includes the performance of all planned exercises without stopping. This is followed by 2-3 minutes of rest.
2. 2. The duration of the workout should be approximately 40 minutes. During this time, you can have time to do 3-4 circles.
3. 3. Each exercise should be performed for 15-20 repetitions or for 40 seconds. The pace must be high enough. But at the same time, it is important for trainees to follow the technique.
4. 4. The weight of the burden must be chosen correctly. It should not be too large, otherwise it will not be possible to complete the planned number of repetitions at a fast pace. Beginners should practice without weights for several weeks. Over time, the weight can be increased.
5. 5. At the beginning of the workout, you need to work out large or lagging muscle groups. These include the back, legs and chest. After that, you can move on to more small muscles such as arms, shoulders and abs.

To see the result of training, you can not skip classes without good reason. After all, regularity is an important component of rapid weight loss.

In addition, it is necessary to monitor nutrition. After all, losing weight without a calorie deficit will not work even with regular workouts.

Before proceeding to the exercises, you need to do a 5-minute warm-up. To do this, stretch the joints, starting from the neck and ending with the feet.

Workout programs

Having studied the rules for conducting a circular training, you can begin to draw up a program. Girls usually want to tighten their legs and buttocks the most. Therefore, in terms of training, you can focus on lower part body.

A circuit training program for men can be designed in such a way that more attention is paid to working out the top.

For women

An example of a circuit training for women is shown in the table.

№	Name of the exercise	Number of repetitions	Working muscles	Illustration
1	Jump Squats	15–20	Legs, buttocks
2	Cross lunges	15 for each leg	Legs, buttocks
3	Leg abduction with rubber band	15-20 per leg	Gluteus medius muscles
4	Pulldown of the upper block to the chest	15	Upper back muscles
5	Traction of the lower block to the stomach	15	Muscles of the lower back
6	Push-ups with wide arms	Maximum	Breast
7	Bending arms with dumbbells	15–20	Biceps
8	Straightening the arms with dumbbells back in the slope	15 for each hand	Triceps
9	Hanging leg raises with an emphasis on the elbows	Maximum	Press
10	Twisting on fitball	20–30	Press

Beginners can do exercises on the lower body without weights, and push-ups - from the knees. girls with good physical training you should take dumbbells in your hands.

You can train both in the gym and at home. To exercise at home, you will need to purchase small dumbbells or a set of elastic fitness bands. Exercises on simulators will need to be replaced with similar movements with free weights.

You need to do this program 2-3 times a week. A break between workouts is necessary for muscle recovery. The next lesson can not be carried out until it is completely gone. muscle pain after the previous one.

For men

Men's training will be somewhat different from women's. It should include a more detailed study of the upper body.

An example of a set of exercises for men is presented in the table.

№	Name of the exercise	Number of repetitions	Working muscles	Illustration
1	Small barbell squats	15–20	Legs
2	Narrow stance leg press	15–20	Legs
3	Dumbbell pull to the belt	15	Back
4	Pulldown of the upper block to the chest	15	Back
5	Bench press	15–20	Breast
6	Barbell curl for biceps	15	Biceps
7	Lower Block Crossover Curls	15–20	Biceps
8	Seated Dumbbell French Press	15	Triceps
9	Dumbbell Shoulder Press	15	Shoulders (deltas)
10	Hanging leg raise	Maximum	Press

After completing a circuit workout, you can work out on cardio machines for 20-30 minutes. This will ensure the fastest weight loss and effective fat burning.

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The story of one of our readers Alina R.:

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