6 minute circuits at home!
Circuit training really does tick a lot of boxes especially for the time-poor. It is the best way to improve cardiovascular fitness while improving muscle tone and conditioning. Studies have shown that circuit training helps women to reach and maintain their weight loss and toning goals longer than other forms of exercise and diet. Lack of time is the most frequent reason people give for not starting or stopping their exercise program.
Circuit training if planned correctly can help you achieve your goals in a quick and easy manner. Your circuit can be set up to go for 6 minutes or 60 minutes. A basic circuit could include one exercise to work on one body part.
For example, the circuit we have suggested starts with an overall leg workout on the Orbit Summit spin bike for one minute starting with light resistance just to warm up, without resting we move to the Orbit Weight Training Workout Bench and commence our straight arm pullover. Without resting we go straight into flys to work the chest, then triceps extensions for the back of the arms, sitting up we commence our bicep curls for the front of the arms, then shoulder press toning shoulders, standing up we then squat working our legs and glutes.
To vary this program we complete several circuits, this means we repeat the total routine 1-5 times. To increase the intensity we can increase the repetitions from 10, 15, 20 or 25 repetitions or increase the weight on each exercise. You can also add other exercises, including knee raise sitting on the bench or planks for your abdominals.
As we mentioned at the start, because this routine allows you to vary both intensity and duration you can adjust your routine to suit the amount of time you can allocate to working out, so there are no more excuses to miss a workout.
WHEN
This circuit can be completed daily. We recommend a minimum of 3 times a week.
One round should take 6 minutes, including the minute on the bike. Take a minutes’ rest, then repeat the circuit 2 more times.
WHY
The circuit is designed to lose body fat, improving your cardiovascular fitness while maintaining muscle.