You don't have to head to the gym when you can get your maximum calorie burn with at home circuit training. With this type of workout, you combine the strength building benefits of weightlifting with the aerobic activity of a cardio workout. It is one of the best types of exercise for optimal fitness.
Basics of Training
Your at home circuit training will consist of a series of exercises that you choose to target all areas of your body. For maximum benefit, you will want to combine both cardio and strength training exercises. Aim for about 10 exercises to use for your routine. You should target the larger muscles of your upper and lower body first, and then move on to isolating the smaller muscles. In this way, you will postpone muscle fatigue and avoid injury.
You may want to create a spreadsheet that lists your exercises in order to keep track of weightlifting and the number of reps in the routine. You should plan on creating a new routine about every six weeks. Complete the workout at least three times a week, with a rest day in between.
Benefits of Circuit Training
Of course, burning calories is the main benefit from this type of workout. Because you are doing both weightlifting and cardio at one time, you will save time better than splitting your workouts into two separate activities. This benefit alone can be significant, especially if work and home demands create a hectic lifestyle.
Another benefit lies in how your body reacts to the workout. The change of exercises challenges your body, preventing it from getting used to the activity. This fact translates into maximum calorie burn for your efforts. Besides, who could pass up the benefit of exercising at home, with no sweaty workout machines or waiting your turn at the next station?
At Home Circuit Training
Begin your routine with some simple stretches to help warm up your muscles and prepare them for activity. This warm-up is essential to avoid injury. Complete the set of exercises two times, taking a brief pause in between for a quick drink and to catch your breath.
The workout starts with exercises focusing on your large muscles. This format will warm your muscles up quickly. You can do the seated exercises on a workout bench or a stability ball. To do the workout, you will need a set of dumbbells and additional weights.
- Sit-ups. Begin with 15, adding an additional sit-up with every workout.
- Squat. Start off with 10 reps, adding another squat each time you work out.
- Chest press. Begin with a comfortable weight, doing 10 reps each set. Increase weight by one to two pounds each workout as you are comfortable.
- Step-ups. Use a step stool or bench to step up beginning with each foot, 10 times each. Increase by one rep each additional workout.
- Push-ups. Do as many standard push-ups as you are able, increasing one rep each workout.
- Jumping Jacks. Do jumping jacks for 30 seconds. Increase your time by five seconds each week.
- Dumbbell pullover. Repeat as with the chest press.
- Repeat step-ups.
- Bicep curl. Repeat as with chest press.
- Repeat jumping jacks.
- Triceps reverse kickback. Follow guide for chest press, doing 10 reps with each arm.
It is important to end your at home circuit training with some gentle stretches. These stretches will help your muscles recover and increase your flexibility. They will also improve your range of motion, which will help prevent injury when during circuit training.
Don't be afraid to add additional weight as you progress with the workout. Your body will learn quickly the new demands that you are placing on it. However, don't force the movement if you feel signs of strain or intense pain.
When your home is your gym, it's hard to come up with excuses not to work out. Circuit training is one way you can maximize your exercise time for the greatest benefit.