5 Circuit Training Exercises For Gym-Phobic Dieters
It’s bad enough that you need to lose weight and you feel self-conscious about it all the time, but expecting you to go to the gym and let everyone see you struggle through a workout? I think not!
[It may feel like it, but everyone isn't staring at you when you go to the gym! Promise.]
If this kind of sentiment is keeping you at home and afraid to exercise in front of others, it’s probably preventing you from achieving your weight loss goals. By the time this article is over, you’ll have 5 circuit training exercises you can do in the comfort of your own home.
What IS Circuit Training?
Simply put, circuit training is an intense workout featuring both cardio and strength training. The exercises are completed back to back in quick bursts, alternating between aerobic and strength training to target different muscle groups.
Circuit training works because you need to stop for breaks because you aren’t simply tiring one muscle group out and moving on to the next. One “circuit” is completed when you have completed all exercises in your circuit training workout.
What You’ll Need
The convenient part about a gym workout is that all you need to bring is water and a towel. At home however, you’ll need to channel your inner McGuyver to get a full circuit training workout. Set up each exercise in a different spot around a circle so that you can have an effective workout right at home.
[This is a good idea for how to set up your circuit training area in the living room, basement or backyard.]
- You’ll need 2 free weights or dumbbells for some of the resistance exercises.
- A weight bench or sturdy table should be handy in the “circuit training area” of your home.
- An exercise bike or jump rope for aerobic training.
Get It Done!!!
Now that you have everything you need, including water and a towel, it’s time to run through the circuit exercises to get you started. One full circuit consists of completing each of the following exercises. Remember, this isn’t a race. Take the time to do the movements correctly and breathe while you workout.
Begin with small weights that you can complete the circuit with. Don’t allow your ego to force you to use weights that are too heavy and quit before you’ve finished one circuit. Slow and steady still gets the job done!
1. Squats (10-15 reps)
2. Jump rope or jog in place (60 seconds)
3. Lunges (10-12 reps) Weights are optional for a more productive workout.
4. Jump rope or jog in place (60 seconds)
5. Chess presses on a weight bench (10 reps)
6. Jump rope or jog in place (60 seconds)
7. Bent over rows using weight bench or table (10-15 reps)
It doesn’t look like much on paper, but these circuit training exercises will help you burn fat and build muscle for a healthy new you.
[Be sure to inhale as you go up and exhale as you push through the squat. Breathing is key in circuit training.]
It’s important for beginners to take a few seconds, as much as 30 seconds if needed in between each different exercise. If you don’t feel as though you need a break in between exercises, be sure to take a 2 minute break between circuits.
[Grab a picnic or work bench and do 10-15 repetitions on each arm. Done and DONE!]
If this seems too easy for you, think again. These circuit training exercises will help you lose fat and tone muscle, but only if you do them enough. A complete workout should consist of about 2 circuits for beginners who are out of shape.
For those of you who do get some form of exercise on a regular basis, you should do 4 or more circuits so that you get at least 20-30 minutes of physical activity. As you get more comfortable with this circuit you can increase the number of exercises you complete or add additional weight to your strength training exercises.
After a few weeks of circuit training at home, you may feel adventurous and ready to hit the gym. If so, you should read our review of Turbulence Training to help you get the most effective workout imaginable!
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