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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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.
Here’s another great move for you.
