Circuits workouts are some of the most effective ways you have to get in shape. Your body responds to circuit workouts because of the variety, short workout time, and intensity of the workout. You might have images in your head of working out hard for hours in a gym while using all the machines, but you can cut back on your workout time by working out smart. This workout routine is perfect for any man or woman who wants to get into shape without spending hours at the gym.
You are spending about half an hour doing this workout, and you must be mentally ready to go from one workout to the next. They happen very fast, and you should not leave yourself more than 30 seconds between activities before moving on.
1. Burpees
Burpees frame your workout for two reasons: they get your blood pumping and they force you to push to the end of the workout. Start your workout with 30 burpees. The form that you use is very important as you must go all the way to the floor for one repetitive to be considered correct. Pushing yourself to do this exercise makes it easier for you to get mentally ready for the rest of the workout.
2. Kettlebell Swing
The Kettlebell Swing is an old strongman trick you can do yourself at any weight. You need to grasp the kettlebell between your legs and do a good crouch so you have the leverage to swing the object. The swing should come up to eye level, and it would be wise to do about 15 if you started with 30 burpees. You can set the rest of the repetitions for your workout based on these ratios, and you are free to change the weight of the bell as you see fit.
3. High Knees
High Knees should go on for about two minutes if you want to get the best burn on your core. Bring them all the way up every time, and you could even hold out your hands at chest level to see if your knees touch. This makes it easier for you to stay consistent, and work harder to engage your core when holding out your hands. Keep in mind that high knees are not like running in place. This exercise is much more difficult to do, and you need to focus if you plan to get your knees up every time.
4. Jumping Jacks
Jumping Jacks are a good way to keep your heart rate up, and you could keep these up for the magical two minutes. Remember that jumping jacks are much more difficult if you complete the full motion every time. Your body should be in the star position halfway up, and your hands should touch when your legs are open. The full motion forces you to work both your arm and your legs. You must keep your core engaged, or you cannot stay in one place while jumping.
5. Push Ups
Do 15 push-ups to start with, but remember that you could increase the number of push-ups with practice. You might fit your push-ups into a minute, or you could do them over two minutes if you want to stretch your goals. The idea is to get through this workout as fast as possible, and timing yourself often helps you stay focused on the task at-hand. Push-ups should not be seen as a rest period, and your face must go all the way to the floor before going back up.
6. Dumbbell Overhead Press
The dumbbell overhead press is one that you can do while standing next to the weight rack. Hold one dumbbell in each hand, start with your elbow at a 90-degree angle, press your arms up, and touch the two dumbbells together. Start with 15 presses that you could increase at any time. The dumbbells could be replaced with a weight bar or a lightweight on each side of the bar.
7. Squats
Squats require a lot of commitment because you must go all the way to a seated position if you want to feel the burn in your core and in your legs. Squats are a good way for you to test your legs this late in the workout, and you must start with 15 squats that you can double when you are ready to make the workout harder. If you like, you could fit as many squats as possible into one or two minutes depending on your ratios.
8. Bicycle Crunches
Bicycle crunches could start at 30 reps on each leg in rapid succession. You might do the crunches with a timer on, and you could align that ratio with other parts of the workout. Remember that you must keep your core engaged at all times. Do the crunches with your hands behind your head and back on the floor. Turn your left elbow to your right knee, turn your right elbow to your left knee, and alternate until you are done.
9. Burpees
Burpees end your workout in the same way you started. You are rounding the entire circuit by coming back to 15 repetitions to the end. This is a good way to make yourself push all the way to the end of the workout. You could reduce your reps to 5 if you are tired, and you can raise them back up when you get stronger.
Conclusion
The circuit workout you have chosen must be paired with other things that make your body healthier. You need to start a good diet that keeps your body lean, and you might take supplements that help your body burn fat. You are making a complete lifestyle change, and you will find that this workout takes less than half an hour to complete. You are not eating up your entire day going to the gym, but you are getting the workout of a lifetime every time you suit up.
