You don’t have to go to a gym to get a good workout! You could easily turn your home into a circuit training arena with equipment you have stowed away or by creatively using what is in your home to get a great workout.
Before we get into the home workout details, let’s go over what circuit training is and the value it provides.
Circuit Training
Circuit training is by far one of the best methods to accomplish a lot in a little time. It’s easily accessible to set up and every workout can vary by using different equipment, no equipment, reps, sets, timed intervals… you get my point, the list goes on!
Definition: Circuit training is an exercise method that utilizes timed intervals of specific strength movements or cardio drills to condition the body according to the goal of the workout.
Devising a workout: Circuit training is accomplished by performing a series of exercises in a row for a set period of time with minimal rest between each movement. The exercises can alternate between strength, cardio drills, or upper and lower body strength movements by utilizing a variety of equipment or none at all! The amount of time between intervals can vary, but the key is to keep the rest periods short.
Training Goal: Circuit training is useful for weight loss as well as improving muscular strength, athletic performance, and getting a toned physique. It’s a perfect training method for general fitness as well as conditioning for all sports to maximize one’s time to produce real results.
Now let’s get into how you can turn your home into a circuit station!
Home Circuit Arena
Easily turn your home into a training circuit arena that utilizes the Total Gym and other fitness equipment you may have stowed in the corner. Begin to get creative with your home’s layout and furniture as well. Steps make excellent cardio drills, chairs can be used for a variety of exercises, and your walls can make excellent props as well! Add all these ‘things’ your home contains and you have a training area right there at your fingertips!
I’ve created a full body circuit workout that fits in your living room. This workout is centered on utilizing your Total Gym, along with a few other fitness props, and a set of steps in your home.
For those of you who do not have a Total Gym, this circuit can be simulated using your own body-weight, bands, hand-weights, or other equipment you may have at home. I use a stability ball in the workout, if you do not have one, you can creatively use a chair instead. Lastly, if you don’t have stairs, no problem! Just do other cardio movements that get your heart pumping.
The Home Circuit Workout
Instructions
Workout Overview:
- You will perform 2 different circuits containing 4 exercises each with minimal rest in between the movements. The rest period is just enough time to catch your breath and prepare for the next exercise. Once the circuits are fully completed, conclude the workout with a ‘cardio finisher’ to blast fat and fatigue the muscles!
- Each circuit contains 1 exercise in each category in the following format:
- Legs
- Arms
- Cardio
- Core
* Use this format to create your own workouts in the future!
Equipment:
- Total Gym, stability Ball, yoga mat, stairs/steps
Frequency:
- Perform on 2 non-consecutive days per week. Use the format to add in your own exercises of choice for variety and muscular improvements.
Time/ Reps:
- 45 seconds per exercise, 15 seconds rest (perform as many reps as you can with good form within 45 seconds).
Sets:
- Perform the 4 exercises in each circuit for 2 sets. (The workout listed below states when to repeat the circuit.)
Total Time:
- 1 circuit (2 sets) = roughly 18 minutes
Options:
- If you only have time for 1 set (10 minutes), then perform the exercises listed in the circuit once without repeating.
- Repeat these circuits for more than 2 sets if you have extra time.
- Add in your own exercises using the same format for variety.
EQUIPMENT KEY:
TG = Total Gym
B= Stability Ball
M= Yoga Mat
S= Steps
Dynamic Warm-up
Spend 3-5 minutes prepping your body for the workout. Choose a few full body movements to warm-up the muscles before you begin the workout. For example; jumping jacks, squats, push-ups, mountain climbers, plank- down dog, & run the steps!
Circuit 1
- LEGS: (B) Bridge Lifts
- ARMS: (TG) Surfer Row / Bicep
- CARDIO: (S) Cross Over Runs +
- CORE: (M) Side Plank Lifts (modified/full)
REPEAT
Circuit 2
- LEGS: (M & B) Hamstring Ball Curls
- ARMS: (TG) Arm Circles (incline 1st set/ decline 2nd set)
- CARDIO: (S) Run Ups
- CORE: (B) Back Extensions
REPEAT
Cardio and Core Finisher
- Step Runs & Push-Up Pyramids
- Run the steps (up & down is one set)
- Perform 1 Push-Up
- Then add on another set – 2 Step Runs, 2 Push-Ups, then 3 reps per exercise and so on until you have reached 5 sets (roughly 2 minutes).
- Add more reps for an increased challenge!
- Circle Crunches (B)
- Perform alternating complete circles with the torso using the stability ball.
- 1 minute
Cooldown Stretches
Please take a few minutes to allow yourself to cool down and perform a series of stretches to lengthen the muscles you just trained. This will prevent injury and prepare you for your next workout!
Check out the video to see how these exercises are performed and how you can create your own at-home circuit workout!
There’s no excuse to not performing a workout at home, especially since it’s free! All it will cost you is calories!
Train hard,
Maria
