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What is circular training?

What is circular training?

Circular training is a complex of 4-8 physical exercises (both strength and cardio) for the entire muscle groups of the body, performed in several cycles. In total, for such a training, 3 to 10 cycles of exercises are performed, and a break of 1-3 minutes is done exclusively between blocks (“circles”). The exercises of the program themselves follow one after another, with a minimum break.

The main goal pursued by circular training is to accelerate metabolism and the rapid burning of fat. Studies suggest that cyclic training changes hormone levels and forces you to store energy for physical activity, rather than sending excess carbohydrates to subcutaneous fat¹. In addition, more calories are burned during the workout than with regular cardio.

In this material we will consider examples of circular training for men and for women. In the first case, this is a strength program of functional exercises for developing strength and creating a strong press, in the second – exercises with body weight for fat burning and strengthening the gluteal muscles. In more detail about how to properly pump the buttocks , Fitseven told earlier.


Circuit Exercises

The classical model of circular training is exercises for the main muscle groups plus aerobic exercises. Recall that cyclic training is designed to burn fat in the lower abdomen and strengthen the body, and not for weight gain. That is why functional training with free weights and simulators will be the best choice, rather than heavy basic exercises with a barbell.

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The role is also played by the fact that for hypertrophy and for starting the processes of muscle growth it is necessary to perform exercises 5-7 times with great weight and at a slow pace, as well as with full observance of the technique and control over breathing. Plus, strength training of large muscle groups requires 90-120 seconds of rest between sets. In the case of cyclic training, these conditions cannot be fulfilled.

Functional Circuit Training

Below you will find an example of a full-body circular functional training for men. The program is designed to dry muscles and create a bump press. Its advantage is that you can perform the exercises presented at home. As a “day of cardio” training can be used as part of the program for the gym 3 times a week .

Burpee exercise

Burpy exercise

A key functional exercise for the development of the whole body. Emphasis squat with jumping up.

Push ups with stand

Push ups

Exercise for the development of the upper chest muscles and triceps. When performing the press is tense.

Throwing weights forward

Throwing weights forward

Exercise to develop the abdominal press, strengthen the body, improve posture and correct the angle of inclination of the pelvis.

Side Dumbbell Lunges

Side Dumbbell Lunges

Exercise to strengthen the muscles of the legs, side press and shoulders. When moving down, make sure that the housing is vertical.

Reverse twisting

Reverse twisting

One of the key exercises for the muscles of the lower press .



A combination of classic push-ups from the floor with an exercise to develop the lateral abdominal muscles .

Side bar

Side bar with leg lift

Exercise to strengthen the oblique abs, buttocks, muscles of the body and shoulders.


Tips, rules and recommendations

Each exercise of the presented circular training program is performed for approximately 20-30 seconds, with an emphasis on breathing and on the correct technique. In total, you should complete about 12-15 repetitions, and then proceed to the next exercise. If 15 repetitions are too easy for you, use a higher working weight, or replace the exercise with a complicated one.

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The recommended duration of a power circular training for beginners is about 20-30 minutes (excluding warm-up time), however, with increasing strength and endurance, the duration can be increased to 45-60 minutes. Classes themselves should be held 2-3 times a week. At the end of the workout, stretching and myofascial release with a massage cylinder is recommended .

Circular training for girls

The presented home training program is designed for girls who want to strengthen the muscles of the buttocks and optimize the metabolism of the body for faster fat burning. During the exercise, you should feel a conscious involvement in the work of the gluteal muscles, press and body – this will significantly increase the effectiveness of the training.

Bounce Squats

Bounce Squats

First, sit back, then, straining your buttocks, jump up as much as possible. The wider the legs, the more difficult.

Side lunges

Side lunges

Make alternate lunges to the sides, watching the breath and the conscious tension of the press.

Dumbbell Pushups

Dumbbell Pushups

Strength exercise for the development of the pectoral muscles, back, abs and buttocks. At the upper point, the elbow is retracted as high as possible.

Reverse kicks

Reverse kicks

The main exercise for giving the buttocks a rounded shape. Keep your pelvis stationary when doing it.

Dumbbell Squats

Dumbbell Sumo Squats

On exhalation, go down, tensing the muscles of the buttocks and abs. As you inhale, rise upward, drawing in your stomach.

Exercise mill

Exercise Mill

Perform the exercise slowly and without jerking your hands. The body is tense, try to reach your legs without arching your back.

Twisting with a fitball

Twisting with a fitball

Exercise for the development of the press. Watch your breath and ensure that the buttocks do not rise too high.

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How to burn more fat?

If the main objective of your workouts is losing weight, it is recommended to combine circular training with high-intensity interval cardio , as well as monitoring the glycemic index of food. Remember that cyclic workouts affect both calorie burning and optimize blood sugar levels – ultimately, this reduces appetite and helps you lose weight faster.

Also, the 16/8 diet is perfectly combined with circular training – an easy version of interval fasting in everyday observance. This diet is considered a key tool that helps on drying and to optimize the metabolism. In addition, intermittent fasting can help get rid of toxins and toxins accumulated in the body.


Circular training is not recommended for people suffering from a disease of the cardiovascular system – primarily those who have high blood pressure or have heart problems. In addition, such training should not be carried out with a carbohydrate or protein diet – this can cause hypoglycemia (a decrease in blood sugar) and fainting.

Highly active cyclic training is not suitable during pregnancy and the postpartum period, as well as in the case of problems with the musculoskeletal system or joints. If you have any doubts as to whether or not circular training is suitable for you, we strongly recommend consulting with your doctor.


Circular training is the best method of fast fat burning. For men, functional exercises are recommended with an emphasis on developing abdominal muscles and improving posture; for girls, a home program for pumping buttocks and getting rid of fat on the sides and hips.