There’s a wildly popular misconception that in order to incorporate physical activity into your life you must spend your days in the gym and your paychecks on high-end spandex. Both assumptions are patently false.
Unless you’re Paris Hilton, you probably live in the real world where finding time to go to the bathroom while not simultaneously answering an email could be considered a small victory, and an old pair of sweats from an ex is your workout attire. And that’s ok! Working out is not just for heiresses.
You can put together a simple, effective, in-home circuit training workout you can do in under 30 minutes, and you can wear whatever you want.
Keep it simple by choosing only 5 “bodyweight” exercises. This way, it’s not overwhelming for someone who might be just starting out, yet it can still be very challenging to those with more experience. Also, by sticking with just bodyweight as resistance, there is no equipment to buy, and you can do your workout anywhere and anytime.
1. Pick your poison. Let’s start with the following circuit: Jumping jacks, Pushups, Running in place, Crunches, and Squats.
If you are unfamiliar with some of these moves, or would just like a little tutorial on the best way to perform them, YouTube can be a really great resource for not only learning how to do an exercise but for additional ideas as well.
2. Decide how you’re gonna roll. For today, we will do a total of 4 times around the circuit: Perform each exercise for 45 seconds, with 15 seconds of rest before moving to the next exercise.
After each time around, give yourself a 1:30 minute walking “rest” before starting the next round. Remember, you can always adjust the time to either increase or decrease the intensity according to your heart rate.
3. Find your space. Decide where you’re going to do your workout and make sure you won’t bump into anything or be within arms reach of distractions like tv, kids, your iPad, donuts or french fries.
I know I said you wouldn’t really need to have any special equipment but I would recommend at least a towel or yoga mat and a bottle of water.
4. Warm your stuff up. Before you begin, do a little warm-up, about 8-10 easy reps of each of the moves you’ll be doing. That gives you a chance to make sure none of the moves will cause you pain, and it also helps to establish a neuromuscular connection. (A fancy way of saying getting your brain and body to communicate with each other.)
5. Bust a move. That’s the technical terminology for, Get your fitness on! The only thing left to do now is to put on some music that fires you up and start your workout.
Now that you know how to put together an effective, in-home circuit workout that is both quick and free, you can no longer use “time” and “money” as an excuse to avoid exercise.