Spring is already here! Are your fitness goals still on track? You can spring into fitness and be ready for summer in no time. This is the perfect time to take stock of your current fitness level and refocus your priorities as summer approaches. The priority is to get moving, boost your metabolism and add a bit of muscle in the bargain. There’s more than one way to get this done, but one of the best is a circuit training workout with full body exercises to give you the best return on your limited training time.
Circuits to Energize Your Workouts
One of the great things about circuit training is that you get strength building and cardiovascular work in the same workout. These combine to produce muscle and fat loss for dramatic results so you can spring into fitness (source). I’ve picked a selection of exercises to work your whole body intensely, but there is room to make substitutions based on your preferences. Choose moderate weights, erring on going lighter so you can move deliberately to the next exercise and perform about 15 repetitions for each one. Try to complete at least two rounds of the circuit. For this workout it’s more important to work to complete additional rounds of the circuit, training for at least 20-30 minutes, than to add more weight to the exercises.
Circuit Training Routine:
Perform the workout two times per week. 2- 3 rounds.
Each exercise should be between 12 – 15 reps.
- Squat, Front Squat or Leg Press
- Standing Overhead Press
- Crunch (not seen in image)
- Side Bend
- Dumbell Row
- Standing Calve Raise (at home hold a dumbbell/kettlebell at your side)
- Jump Rope 2 – 5 minutes (not seen in image)
A Well-Rounded Approach
This workout is all about shaking off the winter doldrums so you can spring into fitness. The circuit training workout will help you do this, but don’t neglect the other components of fitness that contribute to overall good health. Review your diet and drop any bad habits you may have picked up during the holidays. The workout is intense so make sure you’re getting enough sleep and remembering to stretch. Assuming you’re recovering well from the two workouts you can perform some cardio workouts of your choice (source).
This well-rounded approach to fitness will help you get the most out of the circuit training and get you into better shape than ever.