Packed with barbecues, weddings and birthdays, finding the time to workout on a summer weekend can be a challenge. However, circuit training offers strength building and conditioning with limited time consumption. These workouts are short, intense and generally do not last longer than 45 minutes, including warm up and cool down.
What is circuit training?
Circuit training is the combination of three to six different exercises with each exercise targeting different muscles or engaging the entire body. You will use moderate weight and higher repetitions as you move from one exercise to the next without taking a rest. After you complete all the exercises, take a short rest and repeat the routine. Switching up the workouts and not resting between each exercise rapidly increases your heart rate and improves conditioning without having to be on a bike.
Benefits
If you are short on time, circuit training is a great way to capitalize on those 45 minutes of free time you have. Circuit training also builds mental toughness; There will come a point during this workout, if done correctly, when you will struggle and swear off circuit training. In addition, this difficult workout regimen can jump-start your metabolism. The constant motion, high repetition and quick routine make circuit training an optimal approach to shedding a few pounds.
Below are two workouts you can try. Make the weights heavier to increase the intensity of the workouts, and remember, the goal is to move quickly through each exercise and maintain proper form.
Workout No. 1
Push Press: 8 reps
Mountain Climbers: 20 seconds
Air Squats: 10 reps
Pushups: 6-10 reps
Plank: 30 seconds
Rest 30 seconds to 2 minutes, depending on your level of fitness, and repeat 3 to 8 rounds.
Workout No. 2
Thruster: 8 reps
Bicycle crunch: 20 seconds
Kettlebell Swing: 30 seconds
Pushups: 8-12 reps
Russian twist: 20 seconds
Rest 30 seconds to 2 minutes, depending on your level of fitness, and repeat 3 to 8 rounds.
Push Press
1 of 10
- Grab a pair of dumbbells and hold them, with elbows bent, at shoulder height.
- Your feet should be shoulder-width apart
- Do a partial squat by bending your knees. As you ascend, press the dumbbells overhead locking your elbows.
- Return to the starting position and repeat
Mountain Climbers
2 of 10
- Get into a pushup position and drive your right knee toward your right elbow
- Return to the starting position and repeat on your left side
Air Squats
3 of 10
- Place your feet shoulder-width apart and toes pointed slightly out
- Push your butt back and down until your hip crease goes below your knees
- Return to the starting position
- Make sure your knees remain over your toes throughout the entire movement
Pushups
4 of 10
- Get into the pushup position, horizontal to the ground with palms on the floor and elbows locked
- As you lower your body to the ground, keep your elbows close to your body
- Touch the floor with your chest and push yourself up to the starting position
Plank
5 of 10
- Get into the pushup position and rest your body weight on your forearms. You should be directly parallel to the floor
- Keep your abs tight throughout the exercise sucking your belly in and keeping your back straight
Thruster
6 of 10
- Set your feet shoulder-width apart and hold two dumbbells, with elbows bent, at shoulder height
- Squat down so your hip crease is below your knee, and do not let your knees collapse inward
- As you come out of the squat, press the dumbbells overhead
- Return to the starting position and repeat
Bicycle Crunch
7 of 10
- Lie on your back on the floor
- Place your hands behind your head
- Simultaneously bring your right elbow toward your left knee and your left knee toward your right elbow until they meet in the middle
- Keep your right leg fully extended throughout the motion.
- Return to the starting position and repeat on the opposite side
Kettlebell Swing
8 of 10
- Grab the kettlebell with both hands
- Keep your knees slightly bent and hike the kettlebell between your legs
- Snap your hips up and straighten your legs to bring the bell up to your chest with straight arms
- Let the kettlebell fall without any resistance back between your legs and repeat the movement
Russian Twist
9 of 10
- Grab a dumbbell or medicine ball
- Sit on the floor with knees bent
- Keep your torso straight and swing the dumbbell or medicine ball from side to side
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