Circuit training exercises are quickly becoming known as one of the best ways to burn calories and lose fat. Circuit training can simultaneously have you working with weights, doing cardio, and building your endurance levels. The problem is that many people feel that home circuit training needs to be intense, lengthy, exhausting, and require a ton of expensive work out equipment. The good news for you is that this does not always have to be the case.
If you are looking to build up more strength, then you can look into plyometric circuit training, but is recommended that you start slow and work gradually towards tougher workouts. Here are 2 circuit training routines made easy for you, that you can utilize everyday with minimal equipment. Whether you are a beginner, an intermediate, or an advanced work out guru, you can utilize these circuit routines. Beginners should complete circuit 1, one time. Intermediates should complete both circuits once or twice. Experts can complete both circuits at least three times, or more, if their body permits it.
- Squats: Start out with an exercise ball between your back and the wall. Keep your abs tight, your feet shoulder width apart, and slowly bend your knees and lower yourself to 90 degrees. Repeat the process for about a minute and if you want more intensity you can hold free weights while you do it.
- Jump Rope: Use a jumping rope and jump with both feet together for about 30 seconds to a minute. Keep your feet together and try to only jump about an inch off of the floor.
- Lunges: Stand with your feet split apart and with your right front in front. Bend your knees and lower into the lunge position. Lower down as far as you can go and then switch legs, switching back and forth for about a minute.
- Jog or walk: You can jog or walk inside or outside. Start out slow for 1-2 minutes and then slowly increasing your speed and go as hard as you can for two minutes. End with a slow wind down for about a minute. In total you should be jogging or walking for about 5 minutes.
- Push ups: If you cant do push ups at your level yet, then start off on your knees. If you feel strong enough then do them on your toes. Do as many reps as you can in about a minute.
- Squats and front kicks: Stand with your feet together. Slowly raise your right knee and extend it out frontwards without locking your knee. Lower back down and switch lacks. Repeat the process, kick, squat, kick for up to 3 minutes.
- Squats and lateral raise: Stand with your feet spread out hip width apart. Bend your knees slowly into a squat and at the same time raise your arms up to shoulder level. Lower your arms and stand up. Repeat the process for 30-60 seconds, and use free weights if you want a more intense workout.
- Side to side jump: Place a phone book or pillow on the floor. For approximately 30 seconds jump from side to side over the object. Land with your knees bent.
- Planks with an exercise ball:Place your legs on your exercise ball, and get into push up position. Slowly lift up one leg while keeping your shoulders square and abs right. Switch legs and continue the process for up to a minute.
- Jump rope: Just as mentioned in circuit one. Skip rope for 30 seconds to 1 minute, keeping your legs together and only jumping an inch off the ground.
- Lunges and bicep curls: Stand in a split stance and slowly lower yourself into a lunge with your back at 90 degrees. As you lower yourself curl your forearms towards your shoulders using free weights. Repeat for each leg for about 20-30 seconds.
- Back extensions: Lie flat on your stomach on an exercise ball. Extend your legs and place your hands behind your head. Slowly lift up from your hips up in order to lift your chest off of the ball. Squeeze the lower back and then lower and repeat for up to a minute.
As you can see, home circuit training and circuit training exercises do not have to expensive or require costly exercise equipment. You can incorporate a calorie and fat burning circuit workout in just a few minutes a day with an exercise ball, free weights, and a jumping rope. There really is no excuse for you not to start burning calories and looking better, today!