When you are constantly on the go, it can be hard to stay healthy. For busy professionals out there, a quick workout blast is best. The approach is to keep your body in the fat burning zone, maintaining a medium-high heart rate during resistance training, with lower rest breaks in between.
Here's what you'll need: just YOU.
Sometimes simple is best. This circuit routine is all about using your own bodyweight.
Perform each exercise (6 total) for 30 seconds, which equates to 3 minutes non-stop movement. After your set is done, take a 1-minute rest. When the break time is up, start all over again. 3 rounds, 3 rests, 12 minutes.
- Push-ups - Ahhh! Push-ups are the ultimate test of upper body and trunk strength. With arms straight and hands shoulder-width apart, keep the feet flexed, squeeze the glutes, and tighten the core. Bend the elbows until the chest is inches from the ground, and then push back up (make sure to keep the elbows tucked closely to the body). Don't forget to exhale on the push!
- Squats - This one is always a classic. Stand with the feet pointed forward and just past shoulder-width apart. Bend the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise up. Press through the heels to return to a standing position. You can switch up and try a sumo variation as well where your feet are pointed outwards like a plié.
- Lunges - Stand with feet hip-width apart, hands by your side or on your hips. Step your right leg forward and lower down until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat this process as you switch to the other side.
- High knees - This aerobic blast is perfect mid-circuit. Feet should be hip width apart, your body upright with arms are hanging down at the sides. Using only the balls of your feet, jump from one foot to the other one, and at the same time, lift the knees as high as possible (hip height). Your arms are following the motion as well. The faster you are able to do this, the more effective the workout!
- Planks - Thought to be just a core workout, this movement works everything from the shoulders, quads, glutes, back, etc. Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor. Position your elbows directly underneath your shoulders and look straight toward the floor. Your body should form a perfectly straight line from the crown of your head to your heels. The idea is to fight gravity by keeping your spine in alignment. Therein lies the challenge!
- Wall sits - Slowly slide your back down the wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Your thighs might start to tremble, but hang in there.
The beauty of this circuit is that it can be done anywhere, anytime. You are building muscle AND getting a cardiovascular workout. Pat yourself on the back and keep up the great work!