Circuit training for beginners

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Published: March 28, 2020

In this day and age, it can be extremely hard to find enough time for working out. And even when we do find enough time we are usually too confused with all the different types of exercises out there. Cardio exercises, strength training, HIIT, and the list just goes on and on. But it seems like none of them is as handy for those with a lack of time as circuit training. We know that you are probably first hearing about this. That’s why we have composed a compact guide called circuit training for beginners. Read on carefully as you might get a few ideas for your next training.

All you need to know about circuit training

In the last couple of years, this form of exercise has really gained popularity. Seeing how beneficial it is, it’s no wonder that more and more people are only doing circuit training. In essence, this is a mix of cardio and strength training and it’s all combined into one workout. With circuit training, you get to work on many areas of fitness at once, making it super easy to squeeze in a workout in your hectic schedule.

A woman looking at a watch.
The lack of time is a serious hurdle that stands between you and a fit body.

Usually, people focus on one group of muscles during a workout. But with circuit training, you get to work on a lot of muscles all at once. You can easily combine an abs workout with glutes strengthening workout and still get great results. So all of that sounds great and you are convinced that you need to start with circuit training as soon as today! But which exercises do you focus on and for how long? That’s what this guide is for!

Ultimate circuit training for beginners tips

Before we move on to the best exercises to focus on during circuit training, it would be good to mention a few essential things. And unless you hire an affordable personal trainer Dubai to work side by side with you, you are definitely going to need them. Try to remember the following things:

  • Always warm up with at least 5 minutes of light cardio exercise, such as walking or climbing stairs.
  • Do as many reps and circuits as you feel comfortable doing and don’t push yourself too hard in the beginning.
  • You can use light weights or focus on bodyweight only.

No matter which type of exercise you are doing, your primary goal should always be to stay away from any injuries. And by following these tips and maintaining the right form during exercises, you shouldn’t have a problem being safe while working out.

The best circuit exercises

Please bear in mind that one circuit can be made up of as many exercises as you want. You can repeat one circuit two times and then move on to the second circuit which will be composed of a completely different set of exercises. Or you can just stick with one circuit. Considering the fact that you are a beginner, you might want to stick to one circuit for now.

A woman doing bicycle crunches.
How many circuits you will do during a workout depends on your fitness level.


It’s hard to imagine a workout without lunges, isn’t it? This exercise has become a sort of a staple for every fitness enthusiast – and with a good reason. Lunges are a great lower-body exercise that can be done with minimal space and no equipment. Talk about taking home workouts to a whole new level. Of course, if you feel ready for it (or when you do), you can always add weights into the mix. Besides, there are so many variations of lunges that your workouts will never be boring. After a good strengthening exercise comes a good cardio one – at least that’s what every book on circuit training for beginners will tell you!

March or jog in place

You have to get that heart rate up, one way or the other, and the easiest yet safest way to do it is by marching or jogging in place. If you are a complete beginner, start by marching for 30 to 60 seconds. If you feel more ready to tackle a challenge, jog in place. For added intensity, you can even jog with high knees. This simple exercise is so effective that some of the best personal trainers in Dubai use it on a daily basis. So it should be good for you too, right?


If lunges are a great exercise for the lower body, you pretty much can’t beat pushups when it comes to the upper body. What makes this exercise so popular is the fact that it targets a large group of muscles, and it requires no equipment. Just make sure you learn the right technique because you wouldn’t want to be counterproductive and hurt yourself. You really don’t want to experience the downsides of working out at home and, unfortunately, the injuries are sometimes a part of it.

A man doing pushups - a circuit training for beginners staple.
Pushups should be your go-to exercise when looking to build upper body muscles.

Jumping rope

Do you remember the childhood days when we would jump rope for fun? Well, it turns out we were really onto something because rope jumping can really burn some calories. When it comes to beginners and circuit training, you shouldn’t aim for long-duration right away. You will probably not be able to do this exercise for more than a minute in the beginning. And that’s okay – circuit training will help you get back in shape in no time.

With so many exercises out there, it shouldn’t be hard to create your own circuit. Remember – there are no workouts that are specifically-designed for circuit training for beginners. The beauty of this form of exercise is that you can choose your own set of exercises and get fit while having fun. Isn’t that the goal of all of us? With circuit training at your disposal, a fit body won’t have to be a dream – it will be a reality.

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