If practised at the right time and without exertion, stretching can help you recover better, help improve flexibility and avoid muscle stiffness after a running session. Immediately after training, perform warm-up static stretches on the main muscles that are used during the run. Listen to your body at all times so as not to injure yourself.

Bodyweight training has many advantages: these muscle-strengthening exercises can be done anywhere. Whatever your level, your objectives or your physical condition, you’ll never run out of ideas for a motivating training circuit. Combined with other physical activities such as running or cycling, this type of training produces results quickly.

Fundamental exercises in building muscle, push-ups come in several variations, from push-ups with the knees placed on the ground for beginners to push-ups that are performed on one arm for more able sportsmen and women. Used to strengthen the upper body, classic push-ups are easy to integrate into all of your circuit training sessions.

The squat is a basic exercise for all-round fitness and building muscles. Easy to perform and requiring no equipment, it is very effective for strengthening the lower body and burning calories. Once you have mastered the exercise, integrate squats into your circuit training by varying the intensity and duration of each of your sets according to your level.

Intense and undoubtedly effective, burpees are muscle-building exercises that are very popular with athletes. Combined with other strength training exercises in circuit training, they engage most muscle groups while also exercising the cardio system. They will easily fit into your workout routine, whatever your goals happen to be.

Gymnastic exercises are intended to strengthen the muscles of the face which will help to delay the onset of signs of ageing and stimulate the micro-circulation of blood to reduce swelling, dark circles and puffiness. Performed daily from as young an age as possible, facial yoga, facial gymnastics or self-massage exercises will help you maintain toned skin for longer.

Playing sports as a duo with a friend, family member, colleague or spouse motivates you and helps you progress faster. Choose a partner at your level and set common goals to create your schedule. Fitness is ideal for working out as a pair: compose a circuit of exercises to be done as a duo – the possibilities are unlimited.

Taking on an abdominal challenge at home is a fun and effective way to strengthen your abdominal muscles in less than a month. Every day, push your limits with a variety of bodyweight exercises that work all the abdominal muscles in increasingly ambitious series. Are you ready for the challenge?

To create your own circuit training run, design your own sequence of multiple muscle strengthening exercises and go for it: 30 seconds of activity, 30 seconds of recovery, all in short and intense sessions. Alone or with friends and why not with music, make your fitness sessions a fun and motivating experience. Once comfortable, vary the exercises, the duration of each activity and the number of the cycles: the possibilities are endless!

Accessible to all, muscle strengthening exercises can be practised anywhere without the need for equipment. To train at home, a comfortable space is all you need. The wide variety of exercises available allows you to tone and sculpt your entire body. So you never run out of ideas, why not try the iFit® Coach app? With hundreds of bodyweight exercises, you can plan your new sports routine with confidence and reach all your goals!