Tag Archives: circuit training

The “Get Back in Shape Fast” Workout

13 Sep

When it comes to exercise, there aren’t a whole lot of shortcuts — you have to put in the time and do the work.  But there are some strategies that can accelerate the process, and interval training — short bursts of high-intensity activity that build strength and endurance more effectively than moderate activity — is the way to go.

Don’t have time to go for a long run?  Can’t get to the weight room?  No problem.  There are plenty of “no-equipment required” exercises that can be performed anywhere.

Here’s the simple but effective strategy (adapted from Johnson and Johnson’s 7-Minute Workout): Alternate among exercises that work your total bodyupper bodylower body, and core.  Perform each exercise, working as hard as you can, for 30 seconds.  Allow a 15-second rest interval between exercises.

To start, try these four exercises:

  • Pushup
  • Plank
  • Jumping Jack
  • Squat

Perform each exercise, as described above (30 seconds on, 15 seconds off), as a circuit.  Do as many circuits as you are able.  As you progress, add more circuits or more exercises (in groups of four).

Get STRONGER, Get FASTER!

Your thoughts?

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Get Outside and Get Fit

15 May

RTEmagicC_IMG_4158_small.jpg[1]Summer is just around the corner and the weather is (finally) becoming much more conducive to outdoor activity.

Here’s a quick, 6-exercise circuit workout that will help you burn fat and get fit.  You won’t need any equipment, nor will you need a lot of space.  Get outside on your patio or deck, or the local park, and enjoy exercising in the warm, summer weather and fresh air.  Perform all six exercises as a circuit, with little or no rest between exercises.  Rest for 30 seconds between circuits, but keep moving; don’t sit or stand still.  Do a total of 3 circuits, as follows:

  • Jumping Jacks: Set 1 = 30 seconds; Set 2 = 45 sec; Set 3 = 60 sec
  • Plank: 15 sec; 30 sec; 45 sec
  • Body-Weight Squats: 8 reps; 12 reps; 20 reps
  • Pushups: 6 reps; 9 reps; 12 reps
  • Lunges: 6 reps per leg; 8 reps; 12 reps
  • Mountain Climbers: 15 sec; 30 sec; 45 sec

Get STRONGER, Get FASTER!

Your thoughts?

The “Get Back in Shape Fast” Workout

16 Apr

Bridge-Plank-on-Elbows[1]When it comes to exercise, there aren’t a whole lot of shortcuts — you have to put in the time and do the work.  But there are some strategies that can accelerate the process, and interval trainingshort bursts of high-intensity activity that build strength and endurance more effectively than moderate activity — is the way to go.

Don’t have time to go for a long run?  Can’t get to the weight room?  No problem.  There are plenty of “no-equipment required” exercises that can be performed anywhere.

Here’s the simple but effective strategy (adapted from Johnson and Johnson’s 7-Minute Workout): Alternate among exercises that work your total body, upper body, lower body, and core.  Perform each exercise, working as hard as you can, for 30 seconds.  Allow a 15-second rest interval between exercises.

To start, try these four exercises:

  • Pushup
  • Plank
  • Jumping Jack
  • Squat

Perform each exercise, as described above (30 seconds on, 15 seconds off), as a circuit.  Do as many circuits as you are able.  As you progress, add more circuits or more exercises (in groups of four).

Get STRONGER, Get FASTER!

Your thoughts?

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