20 MINUTE Circuit Training Workout for Busy People.
It can be tough to find time to exercise when you have a busy schedule, as most of us do. How are you supposed to carve out another 30-60 minutes a day to workout? That’s where short workouts come in. Short 20-minute workouts can be just as effective as longer workouts. The real key is working hard in the time you have and working at a high level of intensity.
Short on time?
Focus on compound movements that work multiple muscles simultaneously and raise your heart rate. That way you’re incorporating strength training, mobility, balance, coordination, and cardiovascular conditioning in one workout.
HOW TO DO THIS WORKOUT
- Move from one exercise to the next with little or no rest in between. This will keep the intensity high so you get the most out of each workout.
- Perform 10 repetitions of each exercise moving quickly to the next. After you cycle through 1 set of all 5 exercises, begin the circuit again. Repeat the circuit at least 3 times and up to 5 times depending on time availability and level of fitness.
- To raise the intensity: Pick up the pace and increase the amount of weight you are lifting.
- To decrease the intensity: Take a short break between exercises and/or decrease the amount of weight you are lifting.
- Remember to warm up and cool down.
- Monitor your intensity. You should be working hard. It should be difficult to hold a conversation, but not so difficult that you cannot talk.
WARM UP:
Basic Squat: 10x/ 2 sets
Reverse Lunges Alternating: 10x/ 2 sets
Squat Thrust: 10x/ 2 sets
Goblet Squat
Benefits: Strengthens Glutes, Quads and Hamstrings. Cardio conditioning. Hip and knee joint mobility.
Suggested Weights: One medium-heavy weight. This could be a dumbbell, medicine ball, kettlebell, a heavy rock. Get creative!
1. Stand with your heels shoulder-width apart and your toes angled slightly outward.
2. Hold a weight in both hands at your chest, gripping from underneath as though you were cupping a goblet.
3. Keeping your back neutrally aligned and your eyes facing straight ahead press your hips back so you shift most of your weight into your heels. Inhale and bend your knees deeply to squat down. The goal is to get your hips below parallel with your knees or to tap your elbows onto your knees.
4. Exhale as you rise up. Press your hips forward at the top of the squat to more fully engage your glutes.
REPS/SETS: 10x / 2-3 sets
Reverse Lunge + Bicep Curl
Benefits: Targets Glutes, Quadriceps, Hamstrings, Biceps. Improves balance and coordination.
Suggested Weights: Medium weight dumbells (5-10 pounds)
1. Stand with feet together holding a weight in each hand.
2. Take a controlled step backward with your left leg and bend both knees to 90-degree angles, hovering back knee slightly off the ground.
3. Shift your body weight over your front foot (right), bend your left knee up towards your chest and perform a bicep curl with both arms.
4. In a controlled manner, reverse by stepping the left leg back again into a reverse lunge as you release your bicep curl.
REPS/SETS: 10x on each side / 2-3 sets
Combo Sumo Squat + Curtsy Squat with Overhead Press
Benefits: Strengthens Quads, Glutes, Hamstrings and Adductors, Deltoids, and Upper Traps. Improves Balance and Coordination.
Suggested Weights: Two light to medium dumbells (5-10 pounds)
1. Stand with your feet wide, toes pointing out. Hold a weight in each hand and rest them on your shoulders. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels. Press your knees open so they align over your middle toes.
2. Rise back up, straightening the legs completely and step your left foot back behind your right into a curtsy lunge while pressing your weights overhead to fully extend your elbows. Your left knee should cross behind your right lower leg.
3. Then step the left leg wide and lower back down into your Sumo Squat. As soon as you finish your squat perform your next curtsy squat/overhead press to THE OTHER SIDE. The movement should be continuous and at a quick enough pace that your heart rate rises, breathing deepens and it becomes slightly difficult to talk.
REPS/SETS: 10x total (5x alternating each side) / 2-3 sets
Pilates Push Up
Benefits: Strengthens Biceps, Triceps, Pecs, Deltoids, Core, and Quads. Improves coordination.
1. Inhale and keep your shoulders down bring your arms straight up over your head.
2. Exhale. Nod your head and begin to roll down toward the mat, allowing your arms to follow your ears. As you roll down, pull your abs in and curve your spine until your hands reach the mat.
3. Walk your hands out on the mat in three big steps until you are in a plank position. Position your hands directly under your shoulders, your legs straight, and your body in one long line from your heels to your ears.
4. Rotate your arms are so that the inside of the elbow faces forward.
5. Inhale. Bend your elbows so that your arms brush your ribs. Lower until your shoulders are level with your elbows. IF YOU NEED TO MODIFY, BEND YOUR KNEES TO THE GROUND IN YOUR PLANK.
6. Exhale and push up straightening your arms and walk your hands back towards your feet. Curl your tailbone under roll up to standing vertebra by vertebra. Your head should come up last. End in a standing position. Inhale to lift your arms.
REPS/SETS: 10x / 2-3 sets
Single-Leg Deadlift
Benefits: Targets muscles of the Back, Core, Hamstrings, and Glutes. Improves balance and posture.
Suggested Weights: Medium weight dumbells (5-10 pounds)
1. Stand straight with both feet on the ground and legs straight. Hold a weight in your right hand. Stretch your left arm out to the side.
2. Shift your weight onto your left leg and slightly bend your knee.
3. Reach your right leg back and up. Flex your foot so the sole of your foot faces the ceiling. Continue to lift your right leg until it causes you to hinge forward. Let your right hand reach down towards the floor to the inside of your left foot. Your left arm is reaching out to the side to help you balance.
4. Make sure that you have not rounded your back or folded at your hips. Try to maintain a straight line from your crown to your right knee.
5. Engage your left hip and glutes and slowly rise up to standing and finish balancing on your left leg. Then begin again on the same side. Maintain your single leg balance until you have completed the set.
Start with five repetitions per leg with a light to moderate load. To increase the challenge, first, increase the number of reps, then increase the amount of weight you are lifting.
REPS/SETS: 10x / 2-3 sets
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