If you are looking to add variety to your everyday workouts, look no further than circuit training. This type of workout is characterized by doing a series of exercises consecutively for a high number of reps or a specified amount of time. Short rest breaks are taken between each exercise, and the circuit is repeated several times. In choosing exercises for circuit training workouts, you want to perform ones that involve as much of your body as possible.
Push-ups With Single-Leg Raise
Push-ups work your chest, shoulders and arms. By adding in a leg raise, you also recruit your core muscles. Lie on your stomach with your hands slightly wider apart than shoulder-width and your toes hip-width apart behind you. In a steady motion, push yourself off the floor, lift your hips to get your back straight and raise your right leg behind you. Slowly lower your body toward the floor by bending your elbows. Once your chest is within a fist-width of the floor, push back up. As soon as you come to the starting position, place your right foot down, lift your left leg and repeat. Continue to alternate back and forth with each leg for a set of 15 to 20 reps total.
Knee-Up Jump Lunge
Knee-up jump lunges are intense leg exercises that also work your cardiovascular system. Stand with your feet together, and arms at your sides. After stepping back with your right foot, bend down until your left thigh parallels the floor and your right knee is an inch above the floor. Quickly lift your right foot off the floor, move your leg forward and spring off the floor as you raise your right thigh in front of you. As soon as your left foot comes back down, place your right foot back behind you and repeat. After doing 15 to 20 reps, switch sides.
Mountain Climbers
Mountain climbers work your legs, shoulders ad core muscles. Place your hands on the ground shoulder-width apart and place your feet in a staggered stance with your right foot forward. Your hips should be low and your back should be at a slight angle to the ground. In a fast motion, quickly shift your feet back and forth as if you were running in place. Continue for 15 to 20 repetitions.
Burpees
Burpees work your legs, butt, chest, back, shoulders and arms. Stand with your feet shoulder-width apart and your arms at your sides. After lowering into a squat position, place your hands on the floor outside of your feet and kick your legs behind your body. Once you land, perform a push-up, snap your feet back to the starting point and jump in the air as high as possible. When jumping, raise your arms above your head. As soon as you land, go right into another burpee and continue for 15 to 20 repetitions.
Jumping Jacks
Jumping jacks burn fat and also work your shoulders and legs. Stand with your arms at your sides and your feet together. Keeping your arms and legs straight, jump in the air as you extend your legs out and bring your arms together above your head. Quickly reverse the motion to get your body back in the starting position and repeat for 30 seconds.
Tuck Jumps
Tuck jumps work your thighs, butt and core muscles. Stand with your feet shoulder-width apart and your arms at your sides or in front of your chest. After bending your knees slightly, jump in the air as high as possible and tuck your knees into your chest. After landing softly, bend your knees again and repeat for 15 to 20 repetitions.
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