Circuit training with 7 exercises

Among the different training trends that exist, in the last decade the practice of circuits has become popular in the sports environment. In this activity, the person executes a series of movements in a shorter time interval. Thus, it is possible to eliminate fat and accelerate metabolism in an efficient way.

A training circuit is nothing more than the set of exercises that are performed almost in a row, having few rest intervals between one activity and another. The idea of ​​doing this supposes a certain saving of time, added to a more intense and comprehensive muscular stimulation.

However, the problem with circuits remains the fact that not all people can meet this challenge when they come from a sedentary state . Hence, it is required to have a minimum level of resistance. On the other hand, having supervision or a circuit that has been approved by the community of experts in physical education is another essential element before entering this practice.

Thus, circuits can currently be found that, despite maintaining a level of demand, do not become so strenuous that they cannot be completed by a user who starts in said activity. In this sense, we find options with fairly flexible routines, both in the rest time between one exercise and another, and in the type of exercises included.

Benefits of doing circuit exercises

The advantages of doing a functional training circuit are very varied. We must start by reiterating the issue of better use of time, since this has been one of the main reasons that led to the practice gaining many followers. 

Next, it is convenient to highlight the functional term to denominate this circuit, which suggests the preparation of the muscle in a more complete way, as opposed to the stimulation focused on small muscle groups. For example, with a single movement the body can exercise all the muscles of the upper and lower body, while, when training using a machine, this is more difficult to achieve.

By making this possible, the person will be able to acquire a higher level of resistance over time, and this will be reflected in their daily routine, when performing activities with a lower range of effort. 

Likewise, those who practice these training exercises will be able to notice how their evolution becomes evident, by being able to lift a greater amount of weight, or simply do the stipulated repetitions without feeling so tired and, even, in a shorter period of time than usual.. 


This would also be an indicator that both endurance and muscle strength have increased. In this way, the person will be enthusiastic and will be able to progressively increase the intensity of the load and the time of activity or choose to do a strength circuit.

Similarly, we must refer to the acceleration of metabolism. It is a fairly simple fact: as the user increases his muscle mass, he will be able to expend more calories , even if the person is at rest.

7 exercises to complete a functional circuit

For those who don’t know how to do a functional circuit, here we present easy-to-execute gymnastics exercises, with a medium-low difficulty level, which should be completed following the rule of 30 seconds of exercise for 30 seconds of rest. Thus, the number of repetitions is not fixed. It is recommended to perform five rounds with 10 seconds of rest between them.

Sit-ups: this is a simple sit-up circuit, where the person must lie down on the floor, place their hands as support in the area of ​​the neck, flex their legs approximately 90 degrees, and start the movement of bending the trunk, without exert force on the neck. In other words, the person will have to flex the bust in that position over and over again.

Leg curls: the movement involves standing up straight and extending one leg forward to take a step, but not completing it with the second leg, instead performing a leg curl. 

On the front leg, the knee points in the same direction, while on the back leg, the knee points towards the ground, but without resting on it. The exercise has a movement similar to that of the act of kneeling, with the difference that the force will be exerted on one leg and then alternate.

Forearm flexion: this exercise requires the use of dumbbells (check this link for some purchase options). If you don’t have them, just use two plastic bottles filled with water or some other heavy item. The dumbbell should be held with the palm of the hand facing forward and the flexion initiated in the upper direction, without moving the elbows away from the trunk area. The contraction in the biceps will be observed.

Jumping rope: it is a very old aerobic activity whose effectiveness is still valid. For this, a rope is needed, and the movement requires maintaining balance after each jump. It is important that the support is on the sole of the foot, in order not to harm the heel area.

Extended legs: it consists of lifting the leg up. The person should be sitting on the floor, with both knees bent. Thus, one leg is raised, trying to keep both knees at the same height. The movement should be alternated between one leg and another.

Touch from the heel to the buttock: this exercise involves simulating the jogging movement, with the difference that when flexing the leg, the person must make a touch with the heel of the foot on the buttock, that is, the flexion must be deep. It is an activity that requires dynamism and also the alternation of movement.

Gluteus contraction: it is about resting on the ground with your knees and your hands at shoulder height. Thus, one leg will be stretched at a time, being necessary to flex it towards the chest. As you do this contraction, your back should be kept straight. During the exercise, you must alternate legs without both being supported at any time.

This training circuit will help you tone up your figure even more, and you can do it between two and three times a week, even as a complement to the other sports activities you do. If you are consistent and practice for a month, you will see the first benefits of this training methodology.

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