Home workout circuit training 6 week

Cardio, sheathing, muscle strengthening exercises… Circuit training is an effective training method for fine-tuning from head to toe. Discover the full program, week after week, offered by our sports coach.

Refine your waist , strengthen your arms, slim down , strengthen your heart ... Circuit training is a training method used in particular in Tabata or interval training (HIIT) sessions , and in many other sports. A mix of cardio , muscle building and sheathing exercises that burn calories and quickly achieve results on the figure.

What is circuit training?

Circuit training is a training method used in many different sports (weightlifting, fitness , muscle building sessions, but also team sports, etc.).

For muscle building at home, for example, this method allows maximum results for a minimum of time: over a short period of time, we will mix several training methods (from work to body weight, cardio and sometimes exercises. with a load).

"The fact that we follow the exercises makes it possible to strengthen lean mass (muscle mass), and allows to burn calories", explains Ange Koelf, sports coach for EPISOD.

Circuit training: weight loss, abs ...

Circuit training, in the gym or at home without equipment , is a training method indicated in the search for weight loss . Indeed, it will allow both to burn calories , to strengthen muscle mass, and to obtain a refined and harmonious silhouette.

It is also possible to build the training sessions according to your needs, we can imagine for example:

A special abs circuit training
A circuit training to refine the legs
A circuit training to strengthen the arms

Circuit training is also an excellent complement to other sports practices, the different movements performed will strengthen the body and help improve physical performance.

This type of training is also ideal when you are a beginner or when you are returning to sport: you can integrate several basic movements in a single session, solicit the lower body as the upper body, and gradually increase small the intensity and the time of effort to progress at your own pace.

Finally, the cardio exercises that are included in the program will strengthen the heart by stimulating the cardiovascular system.

The good advice: a circuit training, whatever it is, should not last more than 30 to 40 minutes.

How to do a circuit training program?

The exercises chosen for a circuit training have their importance, but also time, as Ange Koelf reminds us: "To obtain results, it is necessary to consider the working time and the rest time: beginners or people with little sport can for example start with an effort time of 40 seconds, for 20 seconds of recovery. This will allow a not too aggressive transition to start, and we have a good margin of progress ".

To build your circuit training, you have to see the exercises as workshops. You can put 4 exercises in the program of a session, and plan 4 to 6 rounds of a series of exercises. For a complete session, an overall fitness, a maintenance of the silhouette, we think of sliding there:

A core exercise (the plank, for example)
A cardio exercise ( jumping jacks , jump squats , etc.)
A muscle strengthening exercise (pelvis survey, crunch , etc.)

"Be careful not to overestimate yourself, it is important to consider the periods of rest, and to concentrate on 3 or 4 exercises maximum, because the more there are exercises, the more there is cumulative effort. The goal being to carry out the sequence correctly and develop real skills, it is better not to scatter and try to do too much! ", advises the sports coach .

Circuit training: do not skip the warm-up, and return to calm at the end of the session

The warm-up to prepare the muscles and the mind for the effort

Warming up before starting circuit training is essential, and depends on the content of the session. Ten minutes are enough before starting the exercises, to lubricate the joints, increase body heat, raise the heart rate , accelerate blood flow, and prepare the muscles, but also the mind for the effort.

Note that depending on the temperature, we will give it a longer or shorter time: the colder it is, the more it is necessary to warm up the body!

For about ten minutes, you can do:

Some movements of joint mobility, stretching to release tension
A few knee climbs to activate the cardiovascular system
Some preparatory strengthening exercises ( push - ups on the knees for example)
A few deep breaths to increase performance and oxygenate the body

Calm down at the end of the session

We often skip this last step at the end of training, but it is important, as is the preparation of the body for the warm-up. After the effort, we take the time to do some gentle stretching depending on the muscles requested (without forcing especially, so as not to further traumatize the body), associated with work on the breath. Lying down or sitting down, you take a few deep breaths with your nose, ideally with your eyes closed, to control your heart rate and find yourself with yourself.