Circuit training – what is it? Training at home and at the gym

Peripheral training is a method of training, which can be done both at home and on the the gym. What is more, it is a great method of exercise for people, who don’t have time to spend long hours at the club. …sporting. What does peripheral training look like, what equipment we need to do it in order to do it and why it is worth to introduce it to the a training plan?

With what is peripheral training?

Peripheral training is an exercise method that was established by R.E Morgan and G.T Adamson in 1957 and is most commonly used in the preparatory cycle by professional athletes. Its aim is to prepare the body to build muscle mass.

trening obwodowy2

Many people also use it after is to improve your stamina and make your exercise plan more varied. Peripheral training combines tissue reduction exercises with tissue reduction exercises. with exercises for muscle mass gain and carries with it with a lot of benefits.

Peripheral training – on what is it?

Circuit training will help us:

  • develop all muscle groups;
  • faster to burn calories;
  • increase strength and the capacity of the body.

Depending on what we want to achieve, we can distinguish peripheral training for sculpture and peripheral training for muscle mass. You can also do a universal workout, which will help you burn fat faster and at the same time strengthen your muscles.

Training rules peripheral

Peripheral training from traditional training The difference between strength training and strength training is that we do it in a shorter period of time. time. Instead of training one muscle for 40 minutes to 1 hours, within 30-40 minutes we perform directly after each other exercises for different muscle parts.

Perimeter strength training

In a strength-oriented peripheral training, we should not perform fitness exercises such as running, jogging or burpees. Focus on those that work on specific muscle parts, e.g. squats, push-ups, pull-ups. Short breaks between exercises can be used. Peripheral mass training is suitable for beginners who have not yet adapted to the increased intensity of exercise.

Check it out: The best supplements for muscle mass gain

Peripheral fitness training

It is aimed at improving the efficiency of and is characterized by a very high intensity. Exercises we do one after another, rather quickly. He can submit get both strength and fitness exercises, preferably performed alternately.

Perimeter training – What kind of exercises to perform?

At the beginning of the peripheral training it is worth to determine the order of the games for which we will perform exercises, e.g. abdomen, chest, thighs and buttocks, back.

the man exercises with the weights

Then we choose what kind of exercises we will make in a given circuit e.g. military bellybells, push-ups, squats, Pulling up on the bar.

Strength training can be intertwined with a typical condition, such as: burpees, puppet, running in place. and so on.

For beginners first a circuit can be called a test circuit. We have to see for ourselves whether The chosen composition is sufficiently intense for us. If we feel that we can do more, the best way to make a circuit after for the second time.

Circuit training, we can Variety of any kind. It is even recommended that you change frequently exercises for a given muscle part in order not to fall into a routine and just don’t get bored with training.

Training Effects peripheral

Peripheral training has many benefits: it helps us to improve our performance and endurance, improves our condition, gives us a lot of options to diversify our workouts. However, its main advantage is the possibility of effective and fast sculpting of the figure while maintaining muscle mass.

muscle training

What’s more, peripheral exercises, despite high intensity, do not cause muscle overload, and stimulate the whole body to act. Introducing into the plan such a training we have the opportunity to develop all the muscles and Achieve a slim figure in a short time.

What kind of equipment can we to use for peripheral training?

Circuit training can be performed without any equipment at all or with facilities open to the public at the gym. If we practice at home, we can also use from devices such as..:

  • push-up railings;
  • …the stick;
  • gym ball;
  • dumbbells and loads;
  • gymnastic gum.

Circuit training allows us to to perform any type of exercise, so any kind of equipment sports can be useful.

In view of the diversity of the very nature of the training, it will be done without any problems by both beginners and beginners, as well as the advanced ones – the differences are only in the type and the intensity of the exercises.

Peripheral training – training plans

exercise on a mat

Perimeter training at home

at home, we can use a simple exercise equipment or, more commonly, based on the weight of your own body. Household conditions may not always be provide a large amount of space, but in each apartment there will be a fragment in which we can perform intensive …exercises.


Warm-up is one of the following the most important elements of every workout. Also during exercises at home, we can’t forget her.

30 seconds, spiders;

30 seconds – run in place with with their knees raised;

30 seconds – bicycle;

30 seconds, mountain climbers;

30 seconds, boxing run;

30 seconds, cross jax;

30 seconds – burpees


  1. Burpees – 10 repetitions
  2. Jumping squats – 10 repetitions
  3. pulling up on the rod – 10 repetitions;
  4. jumping off offences – 20 repetitions (10 repetitions per leg);
  5. Classic pumps
  6. Mountain climbers, 20 seconds.

Exercises are performed immediately after …to yourself. Depending on the physical preparation, we can perform from One to five circuits. Break between circuits 30-60 seconds.

Perimeter training at the gym

In this case, too We begin with a warm-up in the form of a light trot on the treadmill, a short warm-up on orbitrbitrbit or 10 minutes of exercises on ergometer to warm up the whole body.


  1. Pulling up on the rod.
  2. Pressing on a flat bench.
  3. Squats with a barbell.
  4. Pressing on barges in position standing.
  5. Dead classic sequence.
  6. Bending forearms from the barbell in the standing position.

This is a typical peripheral strength training, in which we can also perform one to five circuits. Including in case of an accident, breaks between exercises are allowed (up to 1 minute) and a 3-minute break between circuits.

It is important to choose the right load. Remember that this is an intensive workout with relatively short breaks, so do not choose the highest possible weight.

Look at the danger of overtraining.

About Marius 131 Articles
Creator of He is 43 years old. He runs his own transport company on a daily basis. He likes to share his experiences with others. He is very familiar with the kind of problems other men have, that's why he tries to help by writing this blog. Together with his friends he had an idea for the editors, which is favourable to male problems.

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