Training Circuits To Do In Your Living Room

15 September, 2020
Don't let your home be a sedentary environment! Do these training circuits and get physically fit from the comfort of your own living room.
 

For many people, training at home is much more comfortable than having to go to the gym. However, this doesn’t mean that they want to give up their healthy habit. In these circumstances, training circuits are a great option.

You can do these circuits in any environment, and they help your overall wellbeing. To take advantage of its benefits, we’ll show you some recommendations to do training circuits without leaving home. Let’s get started!

What are these training circuits?

Training circuits are made up of a series of exercises with similar characteristics for a specific purpose. Also, you can do them based on the duration or number of repetitions. In addition, some have rest intervals between exercises. It all depends on planning and what you want to achieve.

Taking into account the concept of circuits, you need to predetermine them by stations to give order to the training. This type of physical practice can include between five or eight stations, each with a different exercise.

To carry it out at home, we recommend using a wide space to have enough room, as well as using the proper equipment.

Models of home training circuits

The goal of home training circuits is to have a high-intensity routine that helps your body. Next, we’ll explain three routines, which need 15 to 30 seconds of rest between each set.

A woman working out at home.
 

Circuit #1

This one focuses on functional training, so the goal is to work out all muscle groups. Each exercise consists of 15 repetitions. However, the number should vary depending on each person’s abilities. In addition, there are six different exercises that will take place in this training circuit.

  • Push-upswork the core muscles in an isometric way, while doing isotonic work on the upper extremities.
  • Burpees: one of the best functional exercises, focused on the large muscle groups of the whole body.
  • Jumping jacksone of the first plyometric exercises, suitable for functional training due to the segments they work.
  • Climbing: does the opposite work of push-ups. In other words, it does isometric work in the upper body and isotonic in the lower.
  • Lunges: strengthen the front part of the legs, as well as the core muscles.
  • Planks: one of the best isometric core exercises.

Circuit #2

The next circuit we recommend revolves around training the lower body. Therefore, the exercises mainly focus on the legs.

  • Squats: it’s a common exercise, which you should include in all leg routines.
  • Deadlifts: excellent for the back of the legs.
  • Hip liftsalthough it works part of the core, it’s essential for strengthening the glutes.
  • Power jumps: when it comes to strengthening the lower extremities, you can’t forget about plyometrics.
  • Squat with lateral abduction: a type of squat that works the abductors. In fact, these are often forgotten in leg exercises.
Two women doing a workout routine.
 

Circuit #3

To complement the training circuits we mentioned above, the latter focuses on the core area, specifically the abdomen.

  • Conventional sit-ups: these are great in order to work on your abdominal area.
  • Leg scissors: through isometric work in the abdomen area and isotonic work on the legs, it works the whole core.
  • Superman: while you work the abs, you also strengthen the lumbar and dorsal region to balance the torso.
  • Open leg plank: similar to leg scissors. However, the position is a little different because you support yourself with the palm of your hands.
  • Knee lifts: do this standing up, and it especially works your lower abdomen.

Training circuits during the week

Training circuits are another type of workout, and it’s best to do each of them twice a week. It’s ideal for them to complement each other, at least with the ones we just mentioned.

Finally, the goal is to provide mobility, strength, and other physical capabilities to the body without leaving the comfort of home. However, keep in mind that you shouldn’t overdo any exercise, since overexertion can lead to pain or even injury.

 
  • Recomendaciones mundiales sobre la actividad física para la salud. Organización Mundial de la Salud. https://www.who.int/dietphysicalactivity/factsheet_recommendations/es/
  • Strengthening your core: Right and wrong ways to do lunges, squats, and planks. 2011. Harvard Health Publishing. https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810
  • Romero-Arenas, S., Pérez-Gómez, J., & Alcaraz, P. E. (2011). Circuit training. A useful tool for preventing the effects of aging? Cultura, Ciencia y Deporte. https://doi.org/10.12800/ccd.v6i18.45