Circuit training is a fun, time efficient and effective way to workout. Circuit training is when you perform one exercise after the next with minimal rest in between, until all exercises are performed. I always suggest you aim for 3-5 rounds of your circuit to get a complete and effective workout. You can perform a circuit at the gym, at home, or even outdoors. Here are some examples of some circuits you can do in 20 minutes or less. So please do not tell me that you “do not have time”…. anyone can do these workouts… Yes, YOU can do these workouts. Oh, and you will need NO EQUIPMENT & NO EXCUSES 🙂
Total Body
Perform each exercise for 1 minute with minimal rest in between.
-5 mountain climbers, 1 push-up (knees are OK)
-squats
-reverse push ups (see example in 20 Powerful Pushups time 2:41)
-walking lunges
-bicycle crunches
REST 1 min & repeat 3x
Upper Body
Perform all exercises for 30 secs with minimal rest in between
-push ups
-tricep dips (on a chair, bench or step)
-burpees
-forward jabs (punches)
-up, up, down, down (switching from plank on elbows to hands)
-reverse push ups (see example in 20 Powerful Pushups time 2:41)
REST 1 minute & repeat 5x
Lower Body
Perform each exercise for 1 minute with minimal rest in between
-squats
-lunges
-plank on elbows
-wide squats
-step back lunge to front kick (30 sec each side)
REST 1 minute & repeat 3x
Try these circuits if you feel bored with your workouts, want to try something new or want to get an awesome workout in a short amount of time. Feel free to leave comments and let me know what you think about these circuits & get creative and make up some circuits on your own. I really love incorporating circuit training in my own workouts as well as whenI am training my clients. For more creative, effective & challenging circuit training, book a one-on-one, buddy or group training session with me TODAY! 🙂
Find it difficult to time yourself during your workout? Do 20 repetitions of each exercise before switching to the next or download the Runtastic Timer App to create your own custom timer that will talk to you so you don’t have to stare at a clock. No excuses 🙂