When you think of circuit training, the first thing that comes to mind probably isn’t “for women.” After all, most men and women engage in the same types of fitness activities. However, there are some differences in terms of how each sex responds to certain types of workouts. Therefore, when developing a circuit routine for women, you need to take these differences into account. That said, one thing remains the same across the board: Circuits are an excellent way to get fit. They’re not only a great way to burn calories but also a highly effective way to strengthen your muscles. If you’re looking for good circuit training workouts for women, you’ve come to the right place. We’ve compiled a list of some of the best circuit workouts for women to help you get started on your path to fitness success.
This circuit is a great way to get your heart rate up and build a ton of strength and endurance. The best part is that you can do it almost anywhere, so it’s a great option for travelers. The exercise sequence is as follows:Push-ups: Start by sitting up tall with your legs stretched out in front of you. Place your hands on the ground in front of you, with your fingers facing away from you. As you lower your body toward the ground, push your hands away from you to complete one rep.Pull-ups: Start by standing with your feet about 12 inches apart, with your hands placed about 2 feet apart on a sturdy object like a door frame or a tree branch. As you lower your body toward the ground, contract your abs and pull your hands toward your chest to complete one rep.Push-ups and Squats: Start by holding a dumbbell in each hand and standing with your feet about 3 feet apart. Raise your right foot and drop your left knee toward the ground. As you push up, rotate your hips to the left and drop your left hand toward the ground. As you lower your left hand toward the ground, push off your right foot and raise your right hand to complete one rep. As you perform these reps, make sure you’re focusing on a smooth, fluid motion.
This is a great circuit for building leg strength and working your core muscles. The exercise sequence is as follows:Sumo Squat: Start by placing a barbell across your forearms. As you lower your body into a squat position, contract your glutes and push your hips forward. When you’re ready to come out of the squat, stand up and bring the barbell back to the starting position.Sumo Squat with Rotation: Start by placing a barbell across your forearms. As you lower your body into a squat position, contract your glutes and push your hips forward. As you come out of the squat, rotate your torso to the left and stand up. Rotate your torso back to the right and stand up, bringing the barbell back to the starting position.
This is another great leg-focused circuit. The exercise sequence is as follows:Sumo Squat: Start by placing a barbell across your forearms. As you lower your body into a squat position, contract your glutes and push your hips forward. When you’re ready to come out of the squat, stand up and bring the barbell back to the starting position.Sumo Squat with Overhead Reach: Start by placing a barbell across your forearms. As you lower your body into a squat position, contract your glutes and push your hips forward. As you come out of the squat, rotate your torso to the left and stand up. Rotate your torso back to the right and stand up, bringing the barbell back to the starting position. While standing, reach overhead with both hands and hold for 10 seconds. Then, return to the starting position and perform another rep.
This is a great core-focused circuit that will help you build strength and endurance. The exercise sequence is as follows:Handstand: Start by placing your hands on the ground, palms down, about 12 inches apart. Lean forward and press your palms into the ground, raising your hips off the ground. When you’re in the top position, push your hips forward and shift your weight to your heels. As you lower your body toward the ground, contract your core. When you reach a position where your legs are almost parallel to the ground, push up and stand up.Handstand-to-Handstand: Start by placing your hands on the ground, palms down, about 12 inches apart. Lean forward and press your palms into the ground, raising your hips off the ground. When you’re in the top position, push your hips forward and shift your weight to your heels. As you lower your body toward the ground, contract your core. When you reach a position where your legs are almost parallel to the ground, push up and stand up.Handstand-to-Handstand-to-Handstand: Start by placing your hands on the ground, palms down, about 12 inches apart. Lean forward and press your palms into the ground, raising your hips off the ground. When you’re in the top position, push your hips forward and shift your weight to your heels. As you lower your body toward the ground, contract your core. When you reach a position where your legs are almost parallel to the ground, push up and stand up. Handstand-to-Handstand-to-Handstand-to-Handstand-to-Handstand-to-Handstand: Start by placing your hands on the ground, palms down, about 12 inches apart. Lean forward and press your palms into the ground, raising your hips off the ground. When you’re in the top position, push your hips forward and shift your weight to your heels. As you lower your body toward the ground, contract your core. When you reach a position where your legs are almost parallel to the ground, push up and stand up. Handstand-to-Handstand-to-Handstand-to-Handstand-to-Handstand-to-Handstand-to-Handstand:
The benefits of circuit training are endless, and it’s a great way to get fit, especially for women. With these tips and tricks, you’ll be well on your way to developing a solid circuit routine. Plus, you can use these workouts anywhere, whether you’re at home, at the gym, or even on the road. So, what are you waiting for? Start building a healthy lifestyle today!