Create Your Own Circuit Training

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https://healthyforgood.heart.org/move-more/infographics/create-a-circuit-home-workout

When the weather outside is frightful — or too rainy, hot or cold for an outdoor workout — you can create your own exercise circuits at home with absolutely no equipment needed. It can be a great way to stave off burnout and get a good workout.

 

According to the American Council on Exercise, a typical circuit training workout includes about 8-10 exercises. You alternate strength/resistance exercises focused on different muscle groups with brief cardio bursts of 30 seconds to 3 minutes. The beauty of the circuit is that you can be creative. Mix and match your favorite moves.

Here are some examples of exercises that can be included in a circuit, along with some basic safety tips.

Cardio Exercises

  • Jumping jacks
  • Jumping rope
  • Jogging or marching in place
  • Stair climbing or step-ups

Strengthening and Stability Exercises

  • Plank and side plank
  • Pushups
  • Sit-ups or crunches
  • Hip lift or bridge position
  • Triceps dips on a chair
  • Lunges
  • Squats or chair position
  • Wall sits

Safety Tips

  • If you’re unsure about any of these exercises, talk with your healthcare professional or a certified fitness trainer.
  • Choose exercises that are appropriate for your level of physical fitness and ability.
  • Rest or stretch between exercises as needed.
  • When starting an exercise program, begin slowly with low-intensity exercises.
  • Wait at least 2 hours after eating a large meal before doing strenuous exercise.
  • Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.
  • Warm up with low-intensity exercises at the beginning of each exercise session.
  • Drink water before, during, and after your exercise session.
  • Stop if you have pain or pressure in your chest, neck, shoulder, or arm or feel dizzy or sick to your stomach.
  • Breathe regularly; exhale as you push or lift and inhale as you relax. Don’t hold your breath during strength exercises.
  • Build up your time and number of repetitions slowly as your fitness improves.