If you want to get in shape but don't have much time for a regular exercise program, you can work your entire body effectively in as little as 20 to 30 minutes with circuit training. Circuit training develops lean muscle mass while delivering a cardiovascular workout to shave minutes off your time at the gym. Circuit training involves a series of strength training exercises with little to no rest between sets. Incorporate basic exercises into a circuit training routine for a quick and easy workout.
Modified Push-ups
Modified push-ups work your chest, arms and core muscles. Begin on all fours with your hands spaced shoulder-width apart. Cross your feet behind you. Slightly lower your hips toward the ground so your spine is in a straight line from your head to your knees. Bend your elbows and lower your chest toward the ground. Pause for one second at the bottom of the movement. Press yourself up and return to the starting position. Repeat the exercise for one set of 20 repetitions. Quickly advance to the next exercise.
Squats
Squats work your quadriceps, hamstrings, glutes and calves. Stand with your feet shoulder-width apart. Extend your arms in front of you at chest level. Lower your hips back as if you are about to sit in a chair. Continue back until your knees are bent at 90 degrees. Keep your weight focused in your heels and press your body up until your legs are straight. Repeat for one set of 20 repetitions. Immediately move to the next exercise.
Triceps Dips
Triceps dips engage your triceps and shoulders. Sit on a flat bench or a chair with a hard surface. Extend your legs in front of you with your feet together. Place your hands next to your hips with palms facing forward. Lift your hips off the bench so your hands support your body weight. Lower your hips toward the ground until your elbows are bent at 90 degrees. Press your body up until your arms are straight. Repeat the motion for one set of 20 repetitions. Quickly proceed to the next exercise.
Dumbbell Bent-Over Rows
Dumbbell bent-over rows stimulate your upper back and core muscles. Stand with your feet shoulder-width apart. Bend from the hips until your upper body is almost parallel to the ground. Extend your arms straight toward the ground with a dumbbell in each hand. Face your palms down. Squeeze your shoulder blades together and bring your elbows back until they are bent at 90 degrees. Your palms should remain face down. Slowly lower your arms down to the starting position. Repeat for one set of 20 repetitions. Immediately start the circuit over from the first exercise. Continue to rotate through each exercise for 20 to 30 minutes. Keep your rest periods short: no longer than 30 seconds between sets.
References
- Bodybuilding.com: Compound Exercise Bring Compunded Results
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
Member Comments