"Let's say I have limited time, and I want to make sure I get some sort of strength workout in. Where would you concentrate on? I'm looking for just general fitness improvement and maintenance. Squats? Pull ups? I'm looking for the biggest bang for my buck - 20 to 30 minutes in and out."I personally would put my money in circuit training. Circuit training combines both endurance work and strengthening. It can be performed with either machines, free weights or just body weight as will be illustrated here.
Circuit training challenges you to reach your anaerobic training zone for power production and strength gains as well as challenges you aerobically to work your cardiovascular system. It is important to remember that this type of training is exhaustive and requires you to adhere to strict 'work' and 'rest' intervals for proper execution.
You can build your own workout any way you'd like, just make sure to add cardio in with strengthening: great exercises to include in circuit training: burpies, sprints, jumping jacks, mountain climbers, and sprint high knees. Here is a sample circuit using body weight and jumping rope.
Remember that your cardio can be repetition of one activity as listed below or a variety of those listed above.
Warm up: Jump Rope for 5 minutes (working up to a RPE level of 5-6)
Wake up your core: Bridging x 20 repetitions; Bird-dogs x 20 repetitions
Start Circuit: Perform circuit by jump-roping for 2 minutes, Performing Exercise 1, returning to Jump Rope x 2 minutes, continue straight onto exercise 2 and continue this pattern until you finish the exercises. Rest for 2 minutes following exercise 5 and begin circuit again with jumping rope. Perform 2 circuits total for a 30 minute workout. **click picture of exercise to get a full description**
Jump Rope x 2 minutes (RPE intensity 7-8)
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What is your plan of action when you only have 30 minutes to devote to exercise? And how do you feel about circuit training?
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12 comments:
I don't have a problem with circuit training, but then I don't know a whole lot about it, so my opinion would be pointless anyway if I had one :)
My work outs tend to only last about 30 minutes anyway, unless I'm walking (but I tend not to consider that working out, for some reason, which I just learned about myself :D).
Circuit training is new to me as well. I'm usually the straight to the aerobics guy and push myself until the sweat is pouring off my face. This may be what I need to do next to get a bigger push for a calorie burn.
30 minutes with either sprint intervals or like you circuit training! I hope your weekend was fantastic!
Of course I am a fan of just do it! I've never been one to combine cardio and strength training, except in sports related fun. I do not think it provides the maximum benefits of each, but rather waters down the results. I may be wrong however :-)
Now I'm motivated to get me a jump rope.
I had made up a circuit using several of the exercises you have. But, I think I like yours better.
FLG-- Interesting that you don't think of 30 min or less exercise! You gotta give yourself more credit than that!
Tom-- great caloric burn here!!
Mark-- Weekend was great!!
Dr J-- I think with circuit training it forces you to up your game, so you can still great benefits of both!
antgirl-- LOVE jump rope...so cheap and soo effective!!
~rupal
Hi Rupal,
I like it (well...except for the lunges...my nemesis...I guess maybe that's a good reason to keep doing them though!)!
So, I'll give it a go!
You're awesome Rupal, thanks much for taking the time to answer my question. I haven't done circuits in a while, so this will be good (and quick!).
Circuits are awesome! great post and thanks for reminding me of them.
You had me up until those side push-ups. I should probably try to capture video of myself trying those. :)
I did a cardio/strength session tonight, but I'll definitely give some of these a try on Wednesday! Thanks!
Love it. I like circuit training! You look so strong in those photos- inspired :)
- Sagan
Oh, I should clarify, my main work out routine is weight training. It usually only takes about 30 minutes. I definitely consider that exercise :D
I don't know why, but walking to me doesn't feel like exercise. Even when I'm trying to push for speed. And my walks usually take 45 minutes to an hour. That's what doesn't really feel like exercise to me :) It probably just means I need to push myself more!
Lance-- Great question, thanks for providing it!!
Kristi-- Thanks for visiting!!
Cammy-- Do send the video in if you make it!
Sagan-- I love circuits too!
FLG-- ahh, I hear ya. Ya, walking can be great if your doing it correctly..oh, post idea!
~rupal
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