Achieve a powerful full-body workout without stepping foot in a gym. This proven circuit training method builds strength and endurance efficiently, delivering results comparable to professional sessions.
Circuit workouts cycle through exercises at a brisk pace, with just 30 seconds rest between sets. Ideal for getting fitter overall. Featured in the November issue of Santé, the complete 12-exercise routine takes about 45 minutes. Start with these first five, crafted by fitness professionals for safe, effective home training:
3 sets of 15 reps. Rest 30 seconds after each set.
Position feet slightly wider than shoulder-width. Hold a dumbbell at chest level. Lower until elbows graze knees and hips align with knees. Keep chest up, back straight, and head neutral. Pause briefly, then drive up through heels. Complete 15 reps, rest, and repeat for two more sets.
Incorporate a balance board for added challenge, but proceed cautiously to minimize injury risk.
3 sets of 15 reps per leg. Rest 30 seconds after each set.
Start with feet shoulder-width apart. Step one foot back about a meter. Bend front knee until back knee nearly touches the floor. Push back up through the front heel. Do 15 reps, then switch legs.
Place back foot on a gym ball for instability and core engagement.
Perform these high-intensity moves for 30 seconds straight, no rest between.
3 sets of 12 reps per leg. Rest 30 seconds after each set.
Hold a plank position. Slowly lift one leg upward, hold briefly, then lower controlled. Switch sides after 12 reps per leg.
Perform plank on toes elevated by a balance board.
3 sets of 30 seconds per leg. Rest 30 seconds after each set.
On hands and knees, keep back flat. Lift one leg to 90 degrees, squeeze glutes, and pulse with small kicks. Hold tension for 30 seconds, then switch.
Add ankle weights for increased resistance.
