Long. Boring. Monotonous. Hard. Those four characteristics are probably the most common reasons people don’t like or want to work out. And if thats what you think about working out, I have a great solution to change your mind with Circuit Training. I like to think it’s sort of like cross fit WODS (work out of the day) without the group intensity. The best part about circuit training is that it can be done at home or at the gym with little or no equipment AND it goes by quickly! I like to incorporate cardio and weight training in my circuits and do it for 30-60 minutes depending on how intense it is. I incorporate cardio bursts to help keep my heart rate up and burn more calories. Below is a circuit that I like to do at home, I provided rep ranges and cardio ranges because we all have different fitness levels and use different weights, so try it out and see what works for you. If you can only do 15-30 second cardio intervals because you’re so fatigued, that’s fine, at least you’re doing it! This Circuit is made to hit all of the upper body muscles-shoulders, triceps, biceps, back and legs with cardio. I will post another later for legs!
Repeat Circuit for 30-60 minutes
1. Bicep Curls: 10-20 reps
You can do these standing up or sitting down.
Do these with a moderate weight that is challenging.
2. Cardio Burst: 30-90 seconds
Options: running/sprinting, squat jumps, jumping lunges, running in place,
burpees(another favorite), or incline walking. possibilities are endless!
Just shoot to get your heart rate up for 30-90 seconds after each weight exercise!
4. Cardio interval! 30-90 seconds
I also love to use weights and walk at an incline, really gets my heart rate up!
5. Tricep Kick Backs: 10-20 reps
You can perform these without a surface, but I usually use a bench or chair.
6. Cardio Burst: 30-90 seconds
7. Shoulder Press: 10-20 reps
You can stand or sit doing this exercise.
8. Cardio Burst 30-90 seconds…then go back to beginning and repeat!
I would love to hear what you think or if you try this circuit! It’s one of my favorite ones to do when I haven’t had much time to lift during the week and it ensures I’m hitting all the upper body muscles while keeping my heart rate up. I may throw in another back one like bent over rows or even just pushups for extra emphasis in that area! For more tips and daily inspiration, follow my fitness Instagram @fitnessandhealthspot or Facebook page–>see to the right!