For the past few weeks we have talked about 5 different types of workouts that you can do in the gym or in the comfort of your own home. As the conclusion to this series I wanted to introduce a way to put all of those workouts together!
First lets recap the home workouts I introduced the past few weeks:
- Plyometrics- body weight jump training
- Spinning- indoor cycling
- Yoga– exercise for mind and body
- Strength training– weights and resistance bands
- Shadow Boxing– boxing with no opponent
Circuit training is when you alternate between several exercises that target different muscle groups, it’s usually fast paced or even timed, and is meant to get your heart rate up. You can do circuit training alone or with a group, at home or in the gym. You can do it without any equipment and just body weight exercises or you can add weight or resistance bands to push your muscles further.
To start creating your circuit pick 9 exercises (upper body, lower body and core exercises) then group them into groups of 3. So now you should have 3 circuits and 3 exercises for each circuit. For your circuit exercises you can use plyometric exercises, weighted or banded exercises, shadow boxing or even jump roping.
If you’re alone you would complete circuit 1 (3 exercises), then circuit 2 (3 exercises), and circuit 3 (3 exercises), resting between each circuit NOT each exercise. Then start over at circuit 1 again and repeat all circuits as many times as you need.
If you’re with a couple of workout buddies have each person start with an exercise in circuit 1, then each person will rotate to another exercise. Once everyone has done all 3 exercises in circuit 1 you can move on to circuit 2 etc.
The Benefits of Circuit Training
There are many benefits to circuit training even aside from increasing your strength and of course your aerobic fitness.
Circuit training, similar to a HIIT style workout, does not have to be very long. If you don’t have 1-2 hours every day to workout, then circuit training may be perfect for you. It is a great way to not waste any time by working on strength training and cardio at the same time. It allows you to complete multiple exercises quickly, by timing each exercise and limiting rests. You can get more done in less time and still get a great muscle and calorie burn.
Also similar to HIIT and heavy weight lifting, circuit training really turns on your body’s fat burning switch. You can burn many more calories compared to steady state cardio. Plus this can activate the after-burn affect, where you’ll burn calories from your circuit workout for up to 48 hours later.
My favorite thing about circuit training is that I can use a little bit of everything I know and make a workout that is challenging but fun. Circuit training is great for beating workout boredom due to its fast paced and eclectic nature. So if you find yourself not completely committed to any certain type of workout, then create a circuit and do a little bit of each. Fitness is supposed to be customized to your needs and you can definitely do that with circuit training!
At Home Circuit Training Workout
Warm Up: 10 min Spinning/ Running/Jump roping/Plyometrics
Circuit Rules: 30 seconds each Exercise.
Rest 30 sec after each Circuit. Complete each circuit 3 times.
Body weight jump squat
Triceps dips (with chair)
Rest (30 sec)
Weighted walking lunges
Weighted Shoulder press
Rest (30 sec)
Banded crab walks
Banded chest fly
Rest (30 sec)
REPEAT x 3
Cool Done: 10 min Stretch/Yoga
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