Circuit training for women: quick workout, visible results

How to organize your training circuit?

Choose the pace of your workout

You organize it a bit like a bodybuilding program. With the circuit training, All based on working time and rest time. This is what gives rhythm and structure to your workout (with the number of circuits too).

You can therefore vary the timings according to your goals. 💥

You want to burn calories ? OK, then you will suffer... Your working time will be longer than your rest time. For example: 40 seconds of work for 20 seconds of rest.

You are quite muscle strengthening ? In this case, you will suffer a little less... Your working time will be more or less equal to your rest time and you can spice up the workout with some charges or some execution times. For example: 40 seconds of work for 40 seconds of rest.

Rest times

THE rest time between each exercise can also adapt according to your level :

• If you get back to sport or you are starting, Go for it gently and take some rest between exercises (40 seconds max).
• If you have the habit of doing sports, put a minimum rest (10 to 20 seconds) or not at all and follow the exercises together.

Working times

As for what work time, you can either count in seconds or in number of repetitions.

If you count in repetition, you can for example go to:

• 10 to 15 repetitions per exercise if you start
• 20 repetitions per exercise if you are comfortable
• 30 repetitions (or more) per exercise if you are accustomed

And if you want to make your life easier without counting the reps, put a timer. You can go to:

• 20 to 30 seconds work if you start
• 30 to 40 seconds work if you are comfortable
• 40 to 60 seconds if you are accustomed

The number of rounds and rest between rounds

As for the number of laps of your training circuit, I am fine too depend on your level. For example, you can do:

• 3 rounds if you start
• 5 rounds if you are comfortable
• 7 rounds if you are accustomed

And between each turn, you can also take rest, unless you like to put yourself in the red… You can choose to take:

• 3 minutes if you start
• 2 minutes if you are comfortable
• 1 minute or less if you are accustomed

If you are fan of circuit training, you can go up to 4 or 5 workouts per week. And if you get back to sport or if YOU start, you can go there quietly with 2 weekly workouts.

OK, with all that you need to see a little more clearly on the rhythm to adopt for your circuit training. It is moreover the basis for choosing the structure of your workout.

Choose the structure of your workout

All as rest and work times depend on your level, there structure of your training circuit goes, she too, adapt in the same way.

For example, your structure might look like this:

• If you are debutante :
  • 30s work / 30s rest / 2 min between circuits / 2 to 3 rounds
• If you have a level intermediate :
  • 45s work / 15s rest / 1 min to 2 min between circuits / 3 to 5 rounds
• If you are accustomed :
  • 60s work / 30s rest / 1 min max between circuits / 5 to 7 rounds

After of course, adjust each variable according to your feelings during training:

• If it's too much simple, reduce rest time, increase your intensity during exercises or work time.
• If it's too hard, take a little more rest Or reduce working time.

Try to find the right mix that you allows you to drool without necessarily having poor execution movements.

At any rate, whatever the structure of your circuit training, you have to be fully on each exo. OK, we're here to have fun, but we also have to have fun!

To be fully on each exo, the most important thing is always warm up well. And yes we see you those who tend to skip the warm-up or do it quickly…

Always warm up correctly

If there's one thing not to neglect, it's the warm-up! It's super important to limit the risk of injury and for prepare your muscles, joints And tendons during exercise.

Make a good warm-up of 5 to 10 minutes (or even 15 max) before starting your circuit training:

• Make some joint and muscle mobilization
• Heat THE ankles, knees, hips, wrists, elbows And shoulders
• Make dynamic stretching
• Do a few reps of each exercise planned in your workout
• Make some cardio to do increase heart rate
• Do cardio will also do raise your body temperature
• You can do bike, run, of the jumping rope, of rower, etc.

And it's only after your warm-up you can start your circuit training !

4 examples of circuit training for women

At DRIP we like to see you sweat, but we are also here to help you. SO, we have prepared 4 training circuits for you adapted according to your needs:

1. A circuit training without equipment
2. A circuit training for weight loss (HIIT/cardio)
3. A circuit training focus lower body
4. A circuit training with dumbbells

1. Circuit training without equipment for women

You can do this workout at home or in the gym. You will have just need a gym mat and your most beautiful water bottle. Because yes, it’s going to be intensive, so remember to hydrate. 💦

This is what your circuit training looks like:

1. Squats
2. Pumps (on knees or legs outstretched)
3. Front lunges in place
4. Superman sheathing
5. Dips on bench or chair
6. Hip thrust
7. Leg raises
8. Sheathing (on elbows or hands)

You can of course modify the exercises a little. For example, if you have pain, feel free to change exo. On the other hand, it is not because an exercise is difficult that it should be modified!

2. Weight loss circuit training for women (HIIT/cardio)

For this workout you will have just need a gym mat, of a kettlebell and a jumping rope if you have one.

The purpose of this circuit training it's from pump up the cardio And to complete the exercises as quickly as possible.

The ideal is to put very little rest time, if any. Afterwards of course if it is too difficult, increase the rest time.

The same, between each circuit limit your recovery time as much as possible. You go challenge your cardio more And you burn as many calories as possible. 🔥

This is what your circuit training looks like:

1. Burpees
2. Jumping jacks
3. Kettlebell swings
4. Mountain climbers
5. High knees at the jump rope (or without rope)
6. Jumped lunges (or normal)
7. Military sheathing/commando (or classic)
8. Double under (or group jumps)
9. Squat jumps
10. Jumping jacks

10 exercises may seem like a lot, but don't panic, with little rest time, it will pass quickly.

And for lose weight with this circuit training, you will have to make effort on your plate… The goal is not to deprive yourself, but to eat a little less than usual to lower your total calories.

3. Lower body circuit training for women

For this training circuit focus lower body you will have need a gym mat, of a kettlebell and also dumbbells if you have some. Get ready, it will heat up your thighs! 🧯

The best is to do this indoor workout. Otherwise you can replace dumbbells and kettlebells with resistance bands.

This is what your circuit training looks like:

1. Squats
2. Sit-ups
3. Slots
4. Hip thrust
5. Superman
6. Kettlebell swings
7. Side Leg Raises
8. Romanian deadlift (dumbbells)

Depending on your level, you can put weight on certain exercises that do not require equipment : squats, lunges and hip thrusts.

Otherwise do the exercises with kettlebell (the swings) and dumbbells (romanian deadlift) and others at body weight.

4. Circuit training for women with dumbbells

We're already at the last circuit training, yes you're sad, we know... But wait a little before crying. Test this special dumbbell workout and you will tell us the news! 🥵

This is what your circuit training looks like:

1. Pumps (on knees or legs outstretched)
2. Dumbbell rowing
3. Romanian deadlift (dumbbells)
4. Mountain climbers
5. Dumbbell snatch
6. Hip thrust
7. Tricep extension
8. Sheathing
9. Russian twist

For this workout, the goal is to adapt the loads to hold each turn. But if you can no longer do the exercises or your shape is deteriorating, reduce the load !

There are chances are you don't know all the exercises that we have just offered you. Don't panic we have a special article for you on circuit training exercises. 

And like we are nice at DRIP, we will also explain to you in a little more detail what circuit training is. In case you haven't figured out what it is yet...

What exactly is circuit training?

Circuit training is a training method in which you chain together several exercises in the form of circuits.

This type of workout mixes both cardio exercises, those from fitness, but also the sheathing movements.

Of the exercises what you can do to body weight, with some dumbbells, with some kettlebells, with a rod or with resistance elastics.

This training method therefore allows mix several exercises in a short time, because yes you often take little rest. Except Of course between each circuit as we have already discussed above.

This type of training generally lasts between 30 to 45 minutes. So really, you have no excuses not to try…

You can do your own circuit training session at home, as we have just demonstrated to you. Otherwise, you can also participate in group lessons in the classroom or studio.

However, whatever the workout, THE advantages of circuit training remain the same !

The advantages of circuit training

This type of workout has many advantages, as :

• YOU train your whole body quickly to gain tone
• You can easily do circuit training at home
• YOU mix cardio and strengthening with some quick exercises
• YOU can burn a lot of calories depending on the exos and the workout
• You can easily adapt it to your needs and to your desires
• It's a good complement to the practice of another sport
• That allows you to return to sport or start sports
• THE sessions of circuit training are playful
• Etc.

Conclusion

THE circuit training for women East perfect if you want to train quickly.

You can choose between A circuit training weight loss, without material, lower body focus or even with dumbbells and kettlebells.

Additionally, you can easily replace exercises And adapt the structure of your workout according to your desires !

And to know everything about this training method, we invite you to take a look at our article on the circuit training ! 👀

Circuit training for women at DRIP

DRIP It is 50 minutes of intensive workout during which you go sweat and drool, but in the end, believe us, you will thank us.

THE concept rests on the circuit training and the HIIT : you do several rounds where you follow the workshops without recovery ! You still have the right to a little rest between each round...

Our goal : help you surpass yourself with an immersive experience based on group spirit. You let off steam together without any judgment.

In addition, at DRIP everyone is welcome, man or woman, you have your place in our studio. No level, only sport and fun !

Ready to sweat? We give you meet in the 8th arrondissement of Paris to give it your all together. You will love to hate us! ❤️‍🔥