Workout at home: 2 circuit workouts for women

Main goal: weight loss Type: full body Fitness level: beginner Program duration: 12 weeks Workout duration: 30-60 minutes Number of workouts per week: 3 Equipment required: high bar Audience: women

Don't have time to go to the gym or don't want to buy a membership? These 2 circuit workouts are exactly what you are looking for to get your body in shape!

The suggested circuit workouts are two great programs for girls and women who are just starting their fitness journey or just don't have the time or resources to go to the gym and lift weights.

If you are taking your first steps in fitness, we would recommend starting with the first program.

Take your time when exercising. This is a circuit training, so when moving from exercise to exercise, rest should be minimal, but you must take into account your abilities and level of training.

After completing the first round of any program, rest up to a minute and a half before starting the next round.

Being engaged in the proposed programs, give yourself one day of rest between training sessions. Ideally, you will do one of the two complexes 3-4 times a week.

Use rest days for low-intensity physical activity, such as walking or jogging in your neighborhood.

If you want to boost your calorie burn even more, you can also add HIIT (high intensity interval training) like sprints to your core circuit days.

In each workout, try to add one rep per exercise for all three circuits. When you can complete all 3 rounds for 15 reps, add another round and repeat the process. When you can overcome 6 circles of 15 repetitions, go to the 2nd complex and complicate the workouts in a similar way.

The second complex can be used to increase the level of difficulty and / or as an alternative to the first, depending on your level of training. For example, if you are in the process of mastering 2 programs (or tried the first program and realized that it was too easy), you can do the first complex one day, and the second one the next, until you feel that you can master the second complex in each training day.

Once you can complete 6 rounds of 15 reps on each exercise of the second complex, you must either go to the gym or look for new, more complex gymnastic training programs that you can do at home.