PURPOSE: Design an in-home workout. Circuit training is an ideal way to design an in-home fitness workout whether you are a beginner or a seasoned pro. It is time-efficient and can develop strength and stamina in a single session. Circuit training is a series of exercises that target major muscle groups as well as your heart and lungs because of the challenging pace. Additionally, because circuit training relies primarily on bodyweight resistance, it can be done almost anywhere you choose to exercise. Being both portable and versatile make it a heart-smart choice.
GOAL: Never underestimate the value of lifting your own body. Your body is used to carrying its own weight around. It is not, however, accustomed to lifting it repeatedly to a point of muscle fatigue. Exhausting the muscles in a short amount of time is the goal. About six exercises makes up a circuit. Moving from one exercise to the next with short recovery periods between exercises will sufficiently challenge both your strength and cardiovascular systems.
TOOLS: No tools necessary. With an 8- by 8-foot floor space and a little energy, you can get your cardio and strength knocked out in record time. The beauty of a basic circuit-training workout is that you become the resistance. No equipment is required and the movements remain simple. Always wear good shoes, however, to support your feet and cushion impact on your joints.
Light: Beginners. 8 to 10 repetitions of each exercise.
Moderate: Regular exercisers. 12 to 15 repetitions of each exercise.
Intense: Endurance athletes. 15 to 20 repetitions of each exercise.
Rest periods between exercises:
Beginner. 1 to 2 minutes
Intermediate. 40 to 60 seconds
Advanced. 25 to 30 seconds