Are you looking to switch up your workout routine? Circuit training may be just what you need. This type of workout involves completing a series of exercises in a specific order with minimal rest in between. It’s a great way to improve your endurance, strength, and overall fitness.
If you’re new to circuit training, it can be overwhelming to know where to start. But don’t worry, we’ve got you covered. Here are nine essential circuit training moves for beginners that will get your heart pumping and your muscles working.
1. Jumping jacks
Jumping jacks are a classic exercise that will get your blood flowing and your heart rate up. Start by standing with your feet together and your arms at your sides. Jump up and spread your legs while raising your arms above your head. Return to the starting position and repeat.
2. Squats
Squats are a great lower body exercise that work your glutes, quads, and hamstrings. Start by standing with your feet hip-width apart and your arms at your sides. Bend your knees and lower your body as if you’re sitting in a chair. Keep your back straight and your chest up. Return to the starting position and repeat.
3. Push-ups
Push-ups are a classic upper body exercise that work your chest, shoulders, and triceps. Start in a plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest touches the ground, then push yourself back up to the starting position.
4. Lunges
Lunges are another great lower body exercise that work your glutes, quads, and hamstrings. Start by standing with your feet hip-width apart. Take a big step forward with your right foot and bend your right knee until it forms a 90-degree angle. Your left knee should be hovering just above the ground. Return to the starting position and repeat with your left leg.
5. Burpees
Burpees are a full-body exercise that will get your heart rate up and work your entire body. Start by standing with your feet hip-width apart. Lower your body into a squat position and place your hands on the ground in front of you. Jump your feet back into a plank position, then jump them back up to your hands. Stand up and jump as high as you can.
6. Plank
Planks are a great core exercise that work your abs, back, and obliques. Start in a push-up position with your hands shoulder-width apart and your feet together. Lower your body down onto your forearms, keeping your elbows directly under your shoulders. Hold this position for as long as you can.
7. Jump rope
Jump rope is a great cardiovascular exercise that will get your heart pumping and your muscles working. Start by holding the jump rope handles in each hand. Jump over the rope with both feet at the same time, swinging the rope with your wrists. Keep jumping for as long as you can.
8. Dumbbell curls
Dumbbell curls are a great upper body exercise that work your biceps. Start by standing with your feet hip-width apart and holding a dumbbell in each hand. Keep your elbows close to your body and curl the dumbbells up towards your shoulders. Lower them back down and repeat.
9. Bicycle crunches
Bicycle crunches are a great core exercise that work your abs and obliques. Start by lying on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground and bring your left elbow to your right knee, while extending your left leg out straight. Repeat on the other side.
Incorporate these nine essential circuit training moves into your workout routine and you’ll be on your way to a stronger, fitter you. Remember to start slow and gradually increase the intensity as you get stronger. Happy sweating!
