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 (back exercise) at Elefant hotel, Riga, Latvia.
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)
3. Push-up
4. Abdominal crunch
5. Step-up, e.g. onto chair
6. Squat
7. Triceps dips on chair
8. Plank
9. High kneelifts,
10. Lunge
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?
fitness wellness world 