Circuit Training For Women: How To Push Your Progress

Women routinely complain about having no time to exercise, and at the same time they search for the ultimate workout routine.  Circuit training for women offers total fitness and a complete cardio workout because it includes the following components:

  • Warm up
  • Cardiovascular training
  • Strength training
  • Cool down
  • Stretching

Cardiovascular training is performed by working hard enough to elevate the heart rate or workout intensity to a target level. In order for the heart to gain strength and stay healthy, it must perform at this level. Sustained target strength training conditions the body to access fat for energy, while increasing and preserving muscle tone. By increasing muscle tone, the body becomes more proficient at accessing body fat.

Ultimate Workout

A workout that provides the ultimate body building and toning results requires the greatest amount of effort. Training the body to burn the highest amount of fat increases the metabolism levels. Performing weight bearing exercises as part of the high intensity interval training program is essential to gaining functional strength. Strong muscles provide the support for joints and vertebrae that keep your body stable.

How to Push Your Progress

Use the set and repetition method for best results (Example: 15-15-30 = 1 set). Work muscles with strong intensity, and elevate the heart rate to goal fitness level.

Choose four different muscle groups to exercise on a given day. Example: Monday, Wednesday and Friday will be upper body. The muscle groups include:

  • shoulders
  • arms
  • back
  • chest
  • abs

Engage in three different exercises for each muscle group.

Some other tips to push your progress are:

  • Perform short, high intense intervals of exercise.
  • Increase weight amounts when existing weight is no longer a challenge.
  • Start with 10 to 30 lbs of weight for two to three weeks.
  • Increase to 15 to 35 lbs of weight on week four.
  • Stay with same weight for at least a two week period to allow muscles to adapt to weight changes.
  • Alternate upper and lower body exercises every other day for best results. (shoulders, chest and back on Monday, Wednesday and Friday, and legs and abs on Tuesday and Thursday)
  • Cool down on the last two machines by lowering intensity levels.
  • Stretching enhances the workout and helps to maintain the range of motion (perform two to three different stretching techniques on each muscle group worked).

    Benefits of Circuit Training

    Circuit training with high intensity burns more calories and continues to burn calories for up to 48 hours after the workout session. The circuit will continue to provide the work necessary to elevate your heart rate and overload the muscles, provided that exercise is performed with high intensity. All workout components must be executed properly. The circuit training workout will provide strength, toning, flexible joints, and a fit and healthy body.


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