Marina Aagaard, MFE
Get fit and healthy in no time; work out smarter, not harder. Whether you are staying at home or travelling, you can get a super workout with bodyweight, beams, bars or furniture or fitness equipment. The most timeefficient way of getting an all-round resistance and cardio workout is:
- Circuit training (complex or simple, but always fast and fun).
Circuit training can be either 1) pure cardio, 2) pure resistance or 3) a mix. The latter is the preferred method in fitness; after each cardio exercise, there is a resistance exercise.
Station/exercise time: Norm: 30 seconds or 1 minute (or 10-16 repetitions).
Total number of exercises: Typically 8-12 (range e.g. 4-20).
Total number of rounds: 1-5. After one round; repeat circuit 1-4 times.
In circuit training, as opposed to interval training, you do not pause: Keep moving; this provides additional cardiovascular work. When you finish one exercise, you hurry to the next station/exercise. Perform 1-4 rounds. Do not plan to have 10-15 seconds for changing stations, change as fast as possible.
7 minute HICT bodyweight circuit
Perform each exercise for 30 seconds and high intensity with good form (HICT article with exercise photos):
1. Jumping Jack
2. Wall sit (wall squat)
4. Abdominal crunch
5. Step-up, e.g. onto chair
7. Triceps dips on chair
9. High kneelifts,
11. Push-up with torso rotation
12. Side plank
5 minute basic strength machine circuit (ex warm-up)
Perform 10-12 repetitions of each exercise and immediately proceed to the next station/exercise. Perform 1-3 rounds. (fitness circuit clip)
- Leg press or squat
- Chest press or bench press
- Rowing, horizontal
- Shoulder press
- Lat pulldown, vertical
- Back extension
- Ab curl
Have a go. It is nice for variation and intensity, isn’t it?