Cutting Edge Fitness
Circuit Training for All You Road Warriors
When you travel, you worry about missing your workouts and eating poorly. So you must plan ahead for both — apples and almonds for planes, trains and automobiles, and bodyweight circuits for “no-equipment fat burning.”
Today we’ll focus on replacing intervals with bodyweight circuits. To do a bodyweight circuit:
- Pick three lower body exercises.
- Pick three upper body exercises.
- Alternate between a lower and upper body exercise without rest, till you have done all six exercises.
- Rest a minute.
- Repeat two or three more times until you have exercise 20 minutes
For example, this is a great circuit that doesn’t need any equipment:
- Prisoner Squat (12 repetitions).
- Elevated Pushups (8 reps per side).
- Single-Leg Dead Lift (10 reps per side).
- Close-grip Pushups (as many reps as possible).
- Jumping Jacks (30-60 reps).
- Cross-Body Mountain Climber (12 reps per side).
Whew. That’s pretty advanced. For a beginner, slow it down like this and take some breaks between exercises:
- Wall Squat (8 reps).
- Kneeling Elevated Pushup (5 reps per side).
- Lying One-leg Hip Extension (8 reps per side).
- Plank (30-second hold).
- Jumping Jacks (5-10 reps).
- Side Plank (15-second hold per side).
Safe travels. And of course, always check with your doctor before beginning a fat-burning bodyweight circuit exercise program.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system by clicking here.]
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Tags: bodyweight exercise, circuit training, interval training, resistance training
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