If you are a busy person with no time to do an hour or two long workouts,this is for you.This high intensity training involves strength training and cardiovascular training which help boost your cardiovascular health and also builds muscle.
This workout involves intense training without breaks or less breaks hence it is advised to consult your doctor about this if you are over 40 yrs old/suffering from any ailments/undergoing any medical treatments.Some of the workouts shown here under requires prior experience in doing them,hence it is not recommended for beginners/people who are starting to exercise.
This circuit training can be divided into two parts
First part includes strength training workouts – 20 minutes.
Second part involves in cardiovascular training – 10 minutes.
Lets get started with Strength training,before we start let us know the idea behind this workout program.It is the intensity with which you do the workout that gives the results.High intensity training in a short span of time is the key.
Workout routines in strength training.
- Beginner Squats
- Forward Lunge
- Romanian Dead lift
- The Bridge
- Push ups
- Bench Press
- Bent over row
- Military Press/Shoulder Press
- Cable pull down
- Bicycle crunches
- Side plank
One can select some of these routines which involves particular body parts to train. These routines can be divided further based on the workout parts
Thighs: Beginner Squats/Squats/Forward Lunge.
Hamstrings: Romanian Dead lift/Bridge.
Chest and core: Push ups and chest press.
Back and Biceps: Bent over row.
Upper back: Cable pull down/Pull ups.
Shoulders: Military press/Shoulder Press.
Abdominal and core: Bicycle Crunches/Side plank.
Make sure that you train all the above mentioned parts in your high intensity training,choose the workout routines that best suits you and comfortable to you.If you are an advanced user you can do all the workout routines listed under strength training part here.
All the body parts require 10 challenging repetitions,after completing a workout immediately move to next part workout.Follow the sequence given above. The strength training workouts given here takes 20 minutes to complete if done correctly.Remember intensity is key here.Keep yourself well hydrated during workouts.After finishing your first part take a quick break and drink some water.And move to part 2 of this high intensity training.
Training Thighs: 10 repetitions.
Beginner squats involves squats with exercise ball.Stand against a wall (straight and plain surface) with the ball at your lower back,make sure your feet hip width apart and out in front.
Execution: Slowly lower your body by folding at the hips and bending the knees,dropping glutes toward the floor,and slowly move back to starting position.Remember your knees should remain over your heels.
Squats without exercise ball you can continue squats,if you are warmed up from beginner squats.For correct form keep your feet shoulder width apart and your back straight.
Execution:Bend your knees and lower your rear as if you were sitting down,keep your knees over your ankles.And perform squats as you have done before.Rise from squat position slowly.
If you can’t perform Squats without exercise ball try Forward Lunge.
Execution: Standing with feet hip width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position,and repeat by stepping forward with the other leg.
Training Hamstrings: 10 repetitions.
Romanian Dead lift involves performing a Dead lift holding a body bar or free weights.
Execution: Stand up straight with feet hip width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor.Keep the legs straight without locking the knees, and keep the back level and the spine in neutral.Lower the weight to just below your knees, then slowly return to the starting position.
The Bridge trains hamstrings and core
Execution: Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor,starting at the tail bone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position.
Training for Chest and Core: 10 repetitions.
Push ups the very basic workout trains a lot of core parts.
Execution: Lying face-down, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows.
Bench press/Chest press is easier than push ups,if you can’t perform push ups well,it is recommended to go with chest press.
Execution: Lie face up on a bench, with knees bent or feet on the floor, spine relaxed.Press a body bar or free weights from your chest, see left,toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench.
Training for Back and Biceps: 10 repetitions.
Bent over row is the single workout that trains all the major back muscles as well as biceps.
Execution: Begin the exercise in a bent over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal. Then slowly lower weight to the starting position.
Training for Upper back: 10 repetitions.
Cable Pull down involves using cable machine,if your gym or home gym have no machine,you can consider doing pull ups.
Execution: Sitting straight with a neutral spine, grasp the bar with arms extended, see left. Slowly pull the bar down past the face and toward the chest.Only go as far as you can without leaning back, and control the weight on the way back up
Pull ups work arm and back muscles, giving you great workout.
Execution: Turn palms away to work more back muscles. Grasp the chin-up bar and cross your legs to keep the lower body stable. Slowly pull your body up, bending your elbows, until your chin is level with the bar. Pause, then slowly return to your starting position.
Training for Shoulders: 10 repetitions.
Shoulder Press is easier to execute than military press. Military press involves working on a machine which is difficult if your home gym doesn’t have a machines.
Execution: One can execute this in either standing position or sitting.Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position.
Training for Abdominal and core: 10 repetitions.
Execution: Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor.This is one of the best exercise for six pack abs.
Execution: If Bicycle crunches are difficult for you,consider doing side plank workout,it is easier to execute and also good on your neck muscles.Lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.
Note: All the workouts should be done with intensity,if you are an advanced user and your workout routine is much heavier than this,you can always modify the workouts by adding weight and increasing repetitions as required.After completing the first part take a short break of 1-2 minutes and move to second part.
Cardiovascular training requires using equipments such as stair stepper/treadmill/elliptical trainer.
Whatever may be the equipment remember to do this
Keep varying intensity of the training in your 10 minute cardiovascular training.
30 seconds of high speed (that you can tolerate).
30 seconds of normal speed.
30 seconds of stiffest resistance (that you can handle) and then 30 seconds of normal speed.Repeat these steps until your workout is finished.
Note:Read the manual of the particular equipment for speed setting and timer setting.Always wear comfortable clothing during workouts.Wear shoes with socks.Always keep a bottle of water nearby.If are ill don’t do any kind of exercise until you get normal.Eat nutritious food and get adequate rest.Always consult your doctor before starting any exercise.Ensure that you are doing workouts in proper posture,doing exercises without any proper experience may injure you.Never lift weights that you can’t control,if required keep someone to spot you.
Images Credit: Freedigitalphotos.net and Getty Images. Information sources: American College of Sports Medicine.
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