You’re lucky if you happen to have a treadmill, bike or elliptical machine at home and can easily work out there.
But what if all you have is your bodyweight? That’s the beauty of circuit training. Circuit workouts are similar to HIIT, but exercise is performed in a circuit, one after the other with little rest time in between. Studies have shown that circuit training is the most time efficient way to improve your cardio, muscle tone and endurance.
The point of aerobic training (cardio) is to raise your heart rate, with 70-80% of MHR being the optimal “fat burning zone“. The good thing about circuit training is that you’re able to raise your HR to those levels with just regular bodyweight exercises. The key to doing this is keeping a fast pace with minimal rest times for a duration of at least 30-40 minutes. Perform each exercise one after the other with no rest. Despite these exercises being “easy”, the fast pace will turn it into a blazing circuit workout at home.
Circuit Workout At Home
Do this circuit workout at home for 30-40 minutes, 3-4 times per week.
To do this workout we recommend using a yoga mat, some loud music for motivation and a timer (your phone will do). When doing this circuit workout remember to control your breathing and “feel” the muscles that you’re working.
Simply do these exercises one after the other followed by 45 second rest.
1. Jumping Jacks
Start your workout with jumping jacks to get warmed up. Your starting position is just standing with your feet shoulder width apart and arms down by your side. While jumping, spread your legs out and clap your hands above your head and return to the starting position.
Do 12-15 repetitions. Remember to keep a fast pace.
2. Wall Squat
After finishing your jumping jacks you will perform this static exercise, which helps to strengthen your leg muscles. To begin, lean against a wall and squat down to a 90°C angle. Remain in this position and keep your abs and glutes tight.
Hold for 30-45 seconds.
3. Press Ups
To start, go in the plank position with your arms holding you out if front of your chest. Keep your hands facing forward, a little bit more than shoulder width apart and waist level. As you inhale, begin to low yourself towards the floor while keeping your back and legs straight. Begin to exhale and press yourself back up to the starting position.
Do 12-15 repetitions.
4. Static Crunches
Start by lying on your back with both legs bent and feet on the floor. Extend your arms in front of your chest and as you begin to exhale, reach forward by lifting your upper back off the floor. Hold this position by keeping your abs tensed.
Repeat for 2-3 sets, 30-45 seconds each.
5. Step-Ups
One of the simplest, yet most effective exercises for your glutes. This exercise has real potential to tighten muscles and help to burn fat. Do it by stepping onto a platform, one foot at a time, then step back down in the same manner. Keep a fast pace and your abs tensed throughout.
Do 12-15 repetitions per leg.
6. Bodyweight Squats
Start by standing upright with your feet roughly shoulder-width apart. Extend your arms out in front of your chest and as you exhale, begin to lower your body down as if you were sitting down. You can practice this with a chair or swiss ball under you. Then, return to the starting position and repeat.
Do 12-15 repetitions.
7. Tricep Dips
This exercise hits more than your triceps. Your shoulders, upper back and upper chest are also involved. Make sure to extend your arms properly when pushing yourself back up.
Do 12-15 repetitions.
8. Plank
Start in a plank position and keep yourself up using your arms. Use your forearms for balance and make sure that your elbows are touching the ground. Hold this position and focus on your keeping your abdomen and glutes tight.
Repeat for 2-3 sets, 30-45 seconds each.
9. High Knees
This is one of the most powerful exercise in this circuit workout at home. Your neighbours might hate you for it, but it’s a great finisher. Start by standing in an upright position and begin running on the spot, with your focus on lifting your knees as high as possible. Use your arms for balance, just like if you were running. Make sure to keep your abs tight and control your breathing.
Do it for 30-60 seconds with a fast pace.
10. Lunges
Your starting position will be standing upright with your feet roughly shoulder-width apart with both hands placed on your hips. As you inhale, take a step forward with 1 leg while bending your knees. Make sure your upper body remains upright at all times, with your chest out. Exhale as you return to the starting position, then repeat for the other leg.
Do 12-15 repetitions.
11. Press Ups with Torso Rotation
This is an advanced exercise, but when done at the end of this circuit workout can really push your body to the max. Begin by doing a regular press up, but as you return to the starting position raise one arm above your body and rotate your torso. Keep your body straight , then repeat on the other side.
Do 5-10 repetitions on each side.
12. Side Plank
This is a great finishing exercise, which also helps you to strengthen your transverse core muscles, as well as your glutes and thighs. When you’re doing it, you have to make sure that your forearm is placed firmly on the ground and your elbow is directly under your shoulder joint – this will help you to avoid an injury. Make sure that you don’t drop your hips too low.
Repeat for 2-3 sets, 30-45 seconds each.
Is Circuit Training Effective For Weight Loss?
When you’re doing a home workout, the pace you do it at plays an important role – especially when it comes to fat loss. If you’re able to keep a fast pace, you will burn more calories. Remember, to enter the “fat burning zone” you need to get your heart rate up to 70-80% of your MHR.
On average, doing this circuit workout at home will burn between 300-600 calories per hour. You should be able to do the whole circuit 3-6 times, depending on your level of fitness.
TIP: Drinking a cup of coffee 30 minutes before your workout can really improve your performance and help you to burn more fat. Caffeine has been shown help you train for longer with more power and energy.
This article first appeared on GYMNASIUMPOST.com on 20th August, 2020.
