Circuit Training for Women

Dumbbell Squats

Circuit training because of it's adaptability is the best program for the beginner, especially popular with women for its help in trimming body fat, improving cardiovascular health, and promoting lean muscles.

Not having the time to exercise, can no longer be an excuse because of the versatility of circuit training.

For the business woman on the go, women who travel, or moms at home with the kids, this form of exercising is for you.

Why? Let me tell you why.

You can perform these circuit workouts in less than twenty minutes, You can do this anywhere in your home or office with very little equipment, and the best part,  no gym membership.

It's easy to format a series of exercises which can be put into a "circuit" to achieve a low-impact, high-intensity workout that can help tone, burn fat, and developing muscular strength and cardiovascular endurance. Here is a video to motivate.

To start choose two bodyweight exercises and two dumbbell exercises - 5 to 20 repetitions for each exercise, taking extremely short breaks between each exercise and a few minutes rest between circuits.

To lose weight you can't beat circuit training because it actually helps boost your metabolic rate (the rate at which you burn calories while at rest). The key to losing weight is not about how many calories you burn while you workout but instead how many calories you burn after the workout, known as the "Afterburn Effect."

Women have certain needs when it comes to aerobic and resistance training. A woman’s metabolism
slows naturally during any reduction in calorie intake or increase in calorie burn. Circuit training is the solution. Circuit training for women counteracts this by increasing metabolism.

Circuit Training for Women Workout:

1. After a warm-up, start off with a basic exercise that gets your heart pumping, such as squat jumps, jumping jacks or step-ups.  
2. Next, work your biceps with a light dumbbell. Complete 12-15 bicep curls with each arm, and repeat.  Choose a dumbbell weight that you are comfortable with.  
3. Follow this up by jumping rope in place for 1 minute.
4. Leg workout, hold a dumbbell in each hand while doing forward lunges or squats. Complete 10-15 reps with each leg.
5. Chest and upper-arm workout, 10-15 push-ups.
6. Return to the squat jumps, jumping jacks or step-up part of circuit. Consider adding dumbbells to the squat jumps, step-ups to add some strength training.  
7. Lets not forget the abdominal muscles with 20-30 sit-ups or crunches.  Proper form maintains that you cross your arms over your chest. 
8. Using the dumbbells, perform 10-20 basic squats, following each squat with a shoulder press.

Allow 15 seconds to move from one exercise to another, but try not to take any additional breaks. Exercise as fast as you can, trying to keep up a high intensity throughout the circuit. After one full circuit, take a 3-5 minute break before repeating the circuit again two more times.

The whole workout should take 45 to 60 minutes with the warm-up. Ensure that you pace yourself for your appropriate level of fitness and drink plenty of water.

If you are beginning to exercise, it's always best to check with your doctor before starting a new exercise program.

Want to learn more about circuirt training?  Check out this new book by John Matonis full of info on exercises and workouts    Circuit Training for Weight loss