Creating a Circuit at Home
Circuit training is “the trend” right now with clubs like “Curves” popping up on every corner in every city across Canada and the United States. Even here on the North Shore we have four clubs. Other circuit training facilities such as “Figure It Out” and “30 Minute Hit” have also infiltrated the market with other types of circuit programs.
Circuit training is so popular because it is effective. One 30 minute session can burn up to 200 calories, besides giving you cardiovascular training and toning your muscles. If you engage in circuit training three times per week and burn 200 calories each time, that is 600 calories per week burned. Also, fitting everything in to one workout gives you time to enjoy the rest of your day and lets you focus on other things in your busy life.
If you can’t see yourself joining any gym, let alone a circuit training facility, then why not create your own circuit at home? With very little equipment and space you can design a program that will start shedding the inches in as little as 4-6 weeks.
To begin, you will need some light hand weights (soup cans work too!), a step (or stairs), a mat or thick towel, and some energy.
Start out with 8-10 stations and build up to 10-12 as you gain endurance and strength. Begin with larger muscle groups and work your way down to smaller muscle groups. Complete the workout with a few abdominal exercises on the floor.
Work Out:
Warm up for 5 minutes: step touch, knee raises, marching on the spot
Station 1: Squats
Station 2: Knee Raises
Station 3: Push Ups
Station 4: Jumping Jacks
Station 5: Rear Lunges
Station 6: Step ups with weight
Station 7: Bent Over Row with weight
Station 8: Jogging in Place
Repeat
Ab crunches: 2 sets of 20
Ab side to side crunches: 2 sets of 20
Cool Down: gentle marching, deep breathing, gentle step touch
Stretch: Hold each stretch for 15-30 seconds. Stretch all major muscles groups exercised.
In the comfort of your own home with very little equipment, you can get a great workout in and still have plenty of time to burn. Circuit training is an effective and versatile way to burn calories and get in shape.
Circuit training is so popular because it is effective. One 30 minute session can burn up to 200 calories, besides giving you cardiovascular training and toning your muscles. If you engage in circuit training three times per week and burn 200 calories each time, that is 600 calories per week burned. Also, fitting everything in to one workout gives you time to enjoy the rest of your day and lets you focus on other things in your busy life.
If you can’t see yourself joining any gym, let alone a circuit training facility, then why not create your own circuit at home? With very little equipment and space you can design a program that will start shedding the inches in as little as 4-6 weeks.
To begin, you will need some light hand weights (soup cans work too!), a step (or stairs), a mat or thick towel, and some energy.
Start out with 8-10 stations and build up to 10-12 as you gain endurance and strength. Begin with larger muscle groups and work your way down to smaller muscle groups. Complete the workout with a few abdominal exercises on the floor.
Work Out:
Warm up for 5 minutes: step touch, knee raises, marching on the spot
Station 1: Squats
Station 2: Knee Raises
Station 3: Push Ups
Station 4: Jumping Jacks
Station 5: Rear Lunges
Station 6: Step ups with weight
Station 7: Bent Over Row with weight
Station 8: Jogging in Place
Repeat
Ab crunches: 2 sets of 20
Ab side to side crunches: 2 sets of 20
Cool Down: gentle marching, deep breathing, gentle step touch
Stretch: Hold each stretch for 15-30 seconds. Stretch all major muscles groups exercised.
In the comfort of your own home with very little equipment, you can get a great workout in and still have plenty of time to burn. Circuit training is an effective and versatile way to burn calories and get in shape.
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