You don’t need a gym or even a full hour to get in a good workout. The more intense the workout, the more calories burned, so even quick circuit training exercises at home can help you reach your goals.
Create a Home Circuit
A home circuit is a great way to challenge yourself in 20 to 30 minutes. A circuit simply consists of strength training exercises mixed with cardio segments. These exercises should include a range of upper and lower body exercises and should challenge your cardiovascular system, resulting in a complete full body workout. Get creative and imaginative in setting up your exercises. Anything from jumping on the kids' trampoline to doing lunges in the living room will work. It all depends on the space and equipment you have available.
The amount of time for each segment should last from 45 to 90 seconds. Depending on the number of segments, you can complete each exercise once or rotate through the circuit two or three times. For example, if you select 10 exercises and do each for 60 seconds, one circuit will take 10 minutes. Do 3 circuits and you’ll complete a 30 minute workout.
Exercises for Your Circuit
The key to effective circuit training is to keep your heart rate elevated. Move from one exercise to the next without any rest in between. The strength training segments will allow your heart rate to recover between cardio segments, but remember the shorter you want your workout to be, the more challenging you need to make it. However, don’t overdo it by going beyond an intensity that is safe for your fitness level. Exercise at the upper end of your safe intensity range.
Sample Circuit Workout
Warm-up: March in place, walk, or step up and down on a stair for 3 minutes.
Alternating forward lunges
Alternating side lunges
Jab-Cross boxing combination
Step-ups (on a stable chair or bench)
Cool down: March in place or take a slow walk around the room for 3 minutes.
Perform each segment for 60 seconds. Complete 2 circuits.
Warm up + 2 circuits + Cool down = 26 minute workout
According to the MyFoodDiary Exercise Log, a 150 lb female will burn 242 calories during this sample circuit workout.