Fitness, Uncategorized

Full Body Circuit Workout (15, 30, or 45 Minute variation)

Head into your local health club’s most popular group fitness class and chances are the instructor will be putting you through some variation of a circuit style workout. A circuit workout simply means that you are cycling through exercises one after another targeting different muscle groups without resting in between. There is good reason why so many people are turning to this kind of workout especially if you don’t like – or have time – to spend hours in the gym.

These workouts are highly effective at burning calories and stored fat, building total body strength, balance, and endurance, sending your metabolism into high gear (up to 48 hours after your workout) and giving you maximum results in minimal time. Not to mention I think working through some heart pumping strength exercises is far more exciting that any piece of cardio equipment the gym has to offer. Circuit style workouts are my personal favorite way to exercise and the reason that finally got me off the treadmill and into the weight section of the gym.

Cardio training will keep your heart healthy and increase your lung capacity, but strength training will shape and change your body. Combine the 2 (cardio + strength training) and you are in for some life changing results. Results that will keep you coming back for more!

Circuit style workouts not only combine cardio and strength training but they allow for a great workout whether you have 15 minutes or an hour in your day to devote to your fitness. Gotta love that. They raise your heart rate, get your blood pumping into your muscles and send your metabolism into go mode in minimal time. Trust me. The next time you feel like skipping your workout grab a pair of dumbbells and cycle through the workout below.

  • Have 15 minutes – cycle through circuit 1
  • Have 30 minutes – cycle through circuit 1 & 2
  • Have 45 minutes – cycle through circuit 1, 2, & 3

Full Body Circuit Workout

**Equipment – yoga mat + medium weight set of dumbbells

Circuit 1 – Perform each move for a minute – complete circuit 3 X’s

  • Deadlift
  • Birddog
  • Seated twist
  • rest 1 minute and repeat

Circuit 2 – Perform each move for a minute – complete circuit 3 X

  • Squat + bicep curl
  • Single leg shoulder press (1st round right leg, 2nd round left leg, 3 round 30 sec each side)
  • lying leg raises
  • rest 1 minute and repeat

Circuit 3 – Perform each move for a minute – complete circuit 3 X

  • side lunge + back lunge
    (1st round right leg, 2nd round left leg, 3 round 30 sec each side)
  • bent over triceps extension
  • mountain climbers
  • rest 1 minute and repeat

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