Circuit Training in your Living Room
Many people who attend a gym go through a process of circuits or repetitions. This is known at circuit training and it the most beneficial way of getting a return from your workout efforts. Circuit training is an effective workout method because it can combine weight training, full-body exercises, bodyweight exercises, and cardio all into one shorter workout that sheds body fat, blasts calories, and makes stiff and sore but better in the long run.
A quick few benefits of circuit training include:
1- A whole body workout, since the exercises require you to use all your muscles.
2- A wide variety of exercises to keep things interesting.
3- It’s an easy way of working out if you want cardiovascular benefits combined with muscle strength and endurance.
4- It helps to tone and define your body.
Living Room Circuit Training Example
- 20 minute walking lunges whilst holding dumbbells
- 20 minute plie squats with triceps extensions
- 30 seconds leg side raise with opposite arm side raise-using dumbbells
- 20 minute burpees
- 20 minute jump rope
- 30 second plank hold
- 30 second plank with leg taps
Repeat the circuit 3 times with short interval’s for rest in between.
Circuit Training Exercises
A few other drills you can incorporate into a circuit training workout could be –
- For the Upper-body –
- Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
- For your Core & trunk –
- Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
- For the Lower-body –
- Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
- Total-body workout exercises –
- Burpees, Treadmills, Squat thrusts, Skipping
Disadvantages of Circuit Training
A few disadvantages of circuit training include -
- The fact that many exercises require equipment such as gym equipment
- Space is required to set up the circuit exercises & equipment
- In general can only be conducted where appropriate facilities/equipment are available
- Use of additional equipment requires appropriate health and safety monitoring of heart rate and health