A Workout That Doesn't Use Equipment

A Workout That Doesn't Use Equipment

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Choose a fun activity like ballroom dancing to improve your chances of sticking to a regular workout.

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According to the CDC, healthy adults should get 150 minutesof moderate-intensity physical activity a week -- about 30 minutes a day -- and at least two days of resistance training. Most people find it hard to make it to the gym this often. Getting an effective workout doesn't require a gym membership or home gym equipment. With a little knowledge, you can get a total-body workout at home without any equipment. A 30-minute circuit training program combines cardio and resistance training so you can get your workout done in less time.

Circuit Training Works

Circuit training -- also called interval training -- is a method of doing several different exercises back-to-back, without resting in between. This increases the intensity of your workout, so you burn more calories. According to "Shape," a circuit workout consisting of only strength-building exercises burns 30 percent more calories. Add in cardio intervals and you can burn up to 10 calories a minute. Body-weight exercises are very effective in interval training because you will not have to fool around with any equipment. This allows you to move more quickly between exercises, finish faster and burn more calories.

Circuit How-To

Begin your 30-minute workout with a five-minute warm-up like jumping jacks or jogging in place. This will get your body prepared for the work ahead and help you avoid injury. Choose eight to ten exercises that target every major muscle group. Do 30 seconds of each exercise back-to-back. Finish the circuit with a two-minute interval of cardio. Take a three- to five-minute break before repeating the circuit. See how many times you can repeat the circuit in 30 minutes. Finish by stretching out your legs, core, arms, chest, back and shoulders.

Body-Weight Interval Exercises for You Circuit

Compound exercises make it easy to work every major muscle group in 30 minutes. Squats, for example, work your quads, hamstrings, glutes, calves and core. Add to that, twisting lunges and you will target every muscle in your lower body, as well as your core. For your upper body, do pushups for your chest and supermans for your back. Decline pushups target your biceps and shoulders -- place a few books or a short stool under your feet to create the decline. Do triceps dips on a chair. You can further target your core muscles with planks, v-sits, bicycle maneuvers and reverse crunches. Do as many repetitions of each exercise as you can in 30-seconds before moving on to the next interval.

Cardio Interval Exercises

After completing one 30-second set of each body-weight exercise, add in a two-minute cardio interval, such as stair climbing, jumping jacks or jogging. Add in more than one cardio interval if you want to increase the amount of calories you burn. For example, do two minutes of stair climbing after every two body-weight exercises. After completing the rotation, take a three- to five-minute break. Complete this circuit training program at least three days a week, aiming to meet the 150-minute recommendation.