So you want to work out but its raining really hard outside.
Running is not an option and going to the gym is too much hassle because of the heavy traffic.
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| From the net |
That’s fine. However, that's no excuse for you not to work out.
The good news is that you can burn that extra jiggly fat, start being lean, and have a great workout with just using your existing furniture at home and your body weight!
How? Let me introduce you to Body Weight Circuit Training.
Completing one exercise right after the other without stopping a set is what’s known as “circuit training”. This builds both lean body weight and give you a great cardio workout.
So why does it work, you ask me?
In these exercises multiple muscle groups are used to complete the movement. These challenging movements get your heart rate pumping and in effect helps with the caloric burn that we all want. With this in mind, studies showed that Circuit Training burns more calories than interval training — which actually burns MORE calories than steady cardio.
Efficient use of time is important for me and spending hours of running on a treadmill is not how I envision my time spent. Here is a sample basic workout that can be completed at home, in the park, or even in your office during lunch break.
In a circuit routine, you’ll do each exercise in sequence without breaks in between as much as possible.
Once done, you do it all over again. If you can still do a set after the 2nd set, try one more for third.
Note that it’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three set of circuits without stopping, then you have yourself a goal.
As in any physical activity, WARM UP before starting. Elevate your heart rate by running in place, jump rope, or jog up and down your stairs. After the warm up, start the circuit by doing the following movements:
Air Squats.
Livestrong.com defines Air Squat as “an effective exercise for both the beginner and the advanced athlete. It uses just your body weight to tone and strengthen the muscles of your buttocks–gluteus minimus and maximus–and your thigh muscles, the hamstrings and quadriceps. Air squats also increase flexibility in the hamstrings and glutes. This exercise is great for women as it targets the problem areas of the butt and thighs. It’s also effective for people on the go who might not have access to a gym or weight-training equipment.”
Yes, you read it right! It’s GREAT for women as it targets butt and thighs.
Try to do 10- 15 repetition per circuit.
Table push ups.
Push it!
A push-up is a classic muscle-building move that tones the arms, chest, the front of the shoulders, and the triceps. This makes your arms tank top worthy and eliminates those jiggly upper arms.
Of course these movements can be modified depending on your fitness level. You could try wall push ups or modified push ups with bended knees if you prefer the floor.
Try to do 10- 15 repetitions per circuit.
Table Pull-ups.
Pull yourself up under the table!
Doing a perfect pull-up is one of my fitness goals.
Most people can’t perform one strict pullup with perfect form because pullups are one of the most challenging body-weight exercises. Pull-ups requires us to use all of the muscles in your upper and mid-torso to lift 100 percent of your weight off of the ground. Developing the strength needed to do pullups can be done by practicing other exercises that are similar — therefore, table pull ups it is for now!
Try to do 10- 15 repetitions per circuit.
The Plank.
Let’s do THE PLANK!
The plank is the ultimate core exercise.
This “simple” move improves on your strength, balance, and endurance.
With this exercise, you straighten your entire body and maintain it in a rigid position just like a plank of wood. It requires no extra equipment or weights, making it one of the most convenient forms of core strength training.
The term “core” involves all the muscles in your trunk area, including your obliques, rectus abdominus, deep abdominal, and back muscles.
Try to maintain proper form for 30 to 60 counts. Beginner can do 10 to 15.
Jumping Jack or Burpee Finale.
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Try to do 10- 15 repetitions per circuit.
And finally, always remember to STRETCH after a work out.
To summarize, the Body Weight Circuit Training goes like this:
* Warm up
* Air Squats
* Table Push ups
* Table Pull ups
* Planks
* Jumping Jacks or Burpee
* Stretch.
Along with every workout, you need to ensure that you’re eating properly.
Nutrition and exercise go hand in hand. Fuel yourself properly with real foods, minimize soda, and eliminate the junk.
Now, armed with these how to’s of Body Weight Circuit training, who’s afraid of the rain?
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| From the net |
LET’S WORK OUT!
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