We all know how difficult it can be to squeeze a workout into our busy schedules.
This circuit workout will allow you to work out less often, as you’re working every muscle group in one intense session. In addition, circuit training keeps you moving continuously, so you won’t have much time to stop and think about taking breaks or how long your workout is taking you. Finally, circuit training keeps your heart rate up, so you are more likely to get a cardio session out of it as well.
You can complete this workout three times a week on nonconsecutive days to bust out your cardio and full-body strength training in one session.
Warm up by walking for 10 minutes and cool down by walking for 10 minutes. The 40 minutes in-between will account for your full-body, strength-training blast workout. Complete this circuit as many times as possible in 40 minutes.
You can always increase or decrease the workout time to fit your schedule and desired level of intensity. Take a break and catch your breath if you need to, and then get back to it!
And remember, always consult a physician before beginning any new workout regimen.
Burpees are a full-body movement that work all your muscles and give you a cardio workout as well. These will get your heart rate up quickly, so it’s a good movement to start with in order to prime your muscles for the other exercises.
- To perform the movement, start in a standing position.
- Jump down into a plank position with your head and neck neutral and your back straight.
- Your arms should be extended with your arms under your shoulders.
- Jump your feet toward your hands into a squat-like position.
- Explode up back into a standing position to complete one repetition.
Push-ups are an ideal movement to target your chest and arm muscles.
- To complete a push-up, start in a plank position with your back, neck, and head in a neutral position.
- Place your gaze a few inches on the ground ahead of you.
- Lead with your chest as you lower down so that you reach the ground.
- Your elbows should be pointing backward at 45-degree angles throughout the entire exercise.
- Extend your arms back up into a plank position to complete one repetition.
No workout is complete without the traditional squat. The squat hones in on your quad and butt muscles, but essentially works the entire body in one movement. This workout doesn’t use weighted squats due to the higher number of repetitions, but feel free to hold some dumbbells at your sides if you would like more of a challenge.
- To begin, start in a hip-width stance.
- Roll your shoulders back and down.
- Push your butt back as if you were about to sit in a chair.
- Keep your knees tracking outward throughout the movement.
- Once you get to the bottom of the movement, utilize your glutes to rise back to standing.
- This counts for one repetition.
20 Triceps Dips
Triceps dips tone the back of your arms.
- Place your feet out in front of you and put your palms on a chair or ledge.
- Your fingers should point toward your feet.
- Lower your arms down and stop when your elbows reach 90-degree angles.
- They should also be pointing straight backward.
- Extend your elbows back up to the starting position for one repetition.
- To make this exercise easier, bring your legs in closer by bending your knees.
20 Walking Lunges
Walking lunges target your entire legs and get your heart rate up.
- Step forward with your right leg and bend your right knee at a 90-degree angle.
- After lunging, bring your left foot forward to lunge with your left leg.
- Keep alternating until you reach the allotted amount of repetitions.
10 Barbell Or Dumbbell Rows
Rows work your arms and upper back muscles, which are essential to posture improvement.
- Grab a barbell or dumbbells.
- Keep a slight bend in your knees and maintain a neutral neck and head with a straight back.
- Bring your dumbbell or dumbbells up to your chest and squeeze your upper back.
- Release back to the starting position for one repetition.
50 Bicycle Crunches
Bicycle crunches focus in on your obliques or side abs.
- Lie down on your back and interlace your fingers behind your head.
- Raise your head and neck up from the ground without straining them.
- Bring your left elbow to your right knee and then to centre.
- Alternate and complete the opposing sequence on the opposite side.