beginner circuit training Beginner Circuit Training. One of the hardest parts about living a healthy active lifestyle is simply, getting started.
Unless you have been surrounded by fitness throughout your life, you probably feel lost. There are SO many different styles of workouts, intensity levels and exercises that focus on various parts of your body that it is hard to know what is right for you.
Everyone you ask will have a different opinion about what you should be doing. Cardio, light weights, heavy weights, group classes….The list goes on and on. In reality, it really just depends on what your overall goals are. Here is the bottom line. If you are looking to lose some extra fat, strengthen your body and feel great,circuit trainingis going to be your best friend. The beauty of it is you get a mix of cardio, strength/resistance training and stretching all in one short workout. You can also increase weights and circuit rounds as you grow stronger!
Circuit training has been around for a long time, but lately I have been hearing more and more people talking about it. I'm not at all surprised people are starting to see how amazing circuits can be. I'm sure many of you, like me, get bored of the elliptical, lifting weights and attending classes. Having to move quickly from one exercise to the next makes circuit training the answer to your boredom prayers. There is no time to think about anything besides your dripping sweat! You can burn up to 10 calories a minute, boost your fat burning metabolism and sculpt up your muscles. It's also perfect for those of you who can barely squeeze in a workout. The whole goal of circuit training is to move as quickly as you can with only 30-90sec breaks in between your exercises!
So If you have 20-30 minutes and are ready for some fun, here is an awesome workout for beginners to get you moving! If you feel like you are ready, step it up by adding heavier weights or trying to move faster!
Here is what you will need:
- Stop watch
- 3-5lb dumbbells (Increase weight as you increase strength)
What to do:
- Try to complete each set in 6 minutes or less
- Complete circuit A followed by circuit B and repeat 2-3x
- Each Circuit has 4 exercises so depending on if you do 2 or 3 rounds you will complete your workout in 24-36minutes
- Drink water as needed
- Make sure you BREATHE!!
- Listen to your body. If you need a break, take it. If you need to go no weight the first time or two, drop them.
- If you can add weight, do it!
The Workout:5-10min warm-up: Walking, Jogging
Squat 15x(Option to add shoulder press)
Shoulder Press Option
Bicycle Crunches 40x(20 on each side)
Walking Lunges 24x(12 on each side. Option to hold weights)
Dead lifts 15x(With 5lb weights or heavier)
**OPTIONAL:Between each circuit add cardio! Choose one of the following options each time
Jumping Jacks 25 ||High Knees 25
Push-Ups 15x(You can start on your knees as you build strength)
Butterfly Crunches 30x(Shoulders can stay on the mat or lift them for more of a full-core workout)
Burpees 15x(Come to standing and squeeze glutes or explode into a jump at the top for more cardio)
Single Leg Step-Up's 24x
(12 each side. Option to hold weights. Starting on one side step up, pushing through heel, onto a firm surface about knee height. This can be a chair, bench, or wall)