Circuit Training 1

Circuit training is a great exercise format that is effective for losing weight, getting stronger, and improving cardiovascular health. Combing both strength and resistance training with short bursts of high-intensity cardio, the idea is to keep the heart rate up to burn maximum calories and have minimal rest between exercises. Try the simple circuit below for a quick, effective total-body workout that you can do at home, or even on the road, with no equipment!

Warm Up:  Take 5-10 minutes to warm up your body and prepare it for exercise; this will warm your muscles and reduce your risk of injury.

THE CIRCUIT

1. Basic Squat - 15 repetitions:  Stand with feet about shoulder-distance apart, upper body tall and back straight. Push your weight into your heels (try wiggling those toes to make sure you're not putting weight towards the front of your feet) and slowly lower your hips back and down as if you're sitting back into a chair (place a chair behind you if this helps). Lower down until you have a 90 degree bend at the knee, and your thighs are parallel to the ground. Slowly raise your body up and squeeze your backside/buns/butt/tush/junk in the trunk (whatever you want to call it) at the top of the movement. Repeat 15 times.

2. Push-ups - 15 repetitions:  Place your hands on the floor, slightly wider than shoulder-distance apart. Push up to plank position on your toes, pull your belly button towards your spine and keep your back straight (your body should be in a straight line). Slowly lower your chest towards the floor and push back up to starting position, keeping your body in a straight line throughout. These can also be done on your knees, just lower them to the floor, maintaining that straight back. Repeat 15 times.

3. Jumping Jacks - 1 minute:  These should be done with high intensity to get your heart rate up and make you breathless. Test your intensity level:  you should be able to say your first name by the end of the minute, but not much more than that. If you can carry on a conversation, pick up the intensity. 

4. Tricep Dips - 15 repetitions:  Sit on a kitchen chair, coffee table, or something of similar height. Place palms under your backside/buns/butt/tush/junk in the trunk the edge of chair, fingers facing the same direction you are, away from chair. Slide your buns off the chair, and slowly lower your body down, bending through the elbows as low as you feel comfortable, aiming for a 90 degree bend at the elbow. You will also feel in the back of your arms (that part that keeps moving long after you've stopped waving...), but you'll also feel this in your chest and shoulders. Repeat 15 times.

5. Basic Crunch - 25 repetitions:  Lie on your back, knees bent with feet flat on floor. Place your fingertips behind your head, elbows wide and out of your peripheral sight, chin up away from your chest, eyes on the ceiling. Slowly raise your shoulder blades up off the floor and towards the ceiling. Keep those elbows wide to ensure you're not pulling on the back of your head and neck, as this will cause unnecessary strain. Slowly lower down without completely resting back on the floor. Repeat 25 times.

6. Mountain Climbers/Running Man - 1 minute:  Assume plank position - hands directly below your shoulders, arms straight, legs extended behind you, up on your toes, straight back (almost as if you're going into a push-up). Pull your left knee in towards your chest, quickly straighten back to starting position. Repeat with right knee and continue alternating for 1 minute. You will look like your running in place, except horizontally. The idea is to keep your pace high, quickly alternating knees to get your heart rate up.

7. Wall Sit - 1 minute:  Put your back up against a wall (or garage door if you're outside). Place your feet about hip-distance apart, slightly in front of you. Slide down the wall until you're in a sitting position with your knees bent at 90 degrees. Hang out here for 1 minute. If you have free weights and some experience, this is a great time to do some bicep curls or shoulder presses. Beginners, just hang out and feel the burn!

8. Straight Leg Drops - 15 repetitions:  Lie on your back and put your legs straight up in the air, feet parallel to the ceiling, arms at your side; push your lower back into the floor (think about making an imprint of your spine on the floor). Slowly lower your legs down towards the floor keeping them straight to the point you feel comfortable. Note:  If your lower back is starting to lift off the floor, you've gone too far; that back should stay flush to the floor at all times - this will get easier, I promise! It only takes a small range of motion for those abs to fire, so don't overdo it. Repeat 15 times.

9. Stairs - 1 minute:  Any stairs or steps will do. Run them as quickly as possible for 1 minute getting your heart rate up. If there isn't a stair or step in sight, jog in place pulling your knees as high as you can for 1 minute. 

10. Circuit complete. Rest for 3 minutes and sip water. Take a little longer if you're not handling the effort well. 

11. Try 3 circuits, or two if you're having trouble. A single circuit should take about 15 to 18 minutes.

12. Cool down and stretch gently at the completion of your workout. 

Refuel within 30 minutes with a snack including some carbohydrate and protein. Do no more than 3 sessions a week on non-consecutive days. You may do other less intensive weights workouts or cardio in that week.This is a great workout to do with a friend or family member too. Crank your favorite tunes and get your sweat on!