If you want to get fit but do not have much time for a regular exercise program, you can work around the body effectively in as little as 20-30 minutes circuit training. Circuit training develops muscle mass while providing a cardiovascular workout to shave minutes of your time in the gym. Circuit training is a series of strength training exercises with little or no rest between sets. Incorporate basic exercises in a circuit training routine for a quick workout and simple.
Modified pushups
Modified push-ups work the chest, arms and core muscles. Start on all fours with your hands shoulder width apart. Cross your feet behind you. Slightly lower your hips toward the floor so that your spine is in a straight line from head to knees. Bend your elbows and lower your chest toward the floor. Pause for one second at the bottom of the movement. Press up and return to the initial position. Repeat a series of 20 repetitions. Quickly move to the next exercise.
Squats
Squats work the quads, hamstrings, glutes and calves. Stand with your feet shoulder-width apart.Extend your arms in front of you at chest level. Lower your hips back as if he were about to sit in a chair. Continue back until your knees are bent at 90 degrees. Keep your weight centered on your heels and pressing your body until your legs are straight. Repeat for a set of 20 repetitions.Immediately move to the next exercise.
Triceps Dips
Triceps exercises engage your triceps and shoulders. Sit on a flat bench or chair with a hard surface. Extend your legs in front of you with your feet together. Place your hands beside your hips, palms facing forward. Raise your hips so your hands bank support your body weight. Lower your hips toward the floor until your elbows are bent at 90 degrees. Press your body until your arms are straight. Repeat the movement of a set of 20 repetitions. Quickly move to the next exercise.
Dumbbell bent over rows
Dumbbell bent over rows back and stimulate your core muscles. Stand with your feet shoulder-width apart. Double from the hips to the upper body is almost parallel to the ground. Extend arms straight toward the ground with a dumbbell in each hand. Face your palms down. Squeeze the shoulder blades and bring elbows back until they are bent at 90 degrees. The palms should remain face down. Slowly lower your arms back down to starting position. Repeat for a set of 20 repetitions. Immediately start the circuit in the first exercise. Continue to rotate through each exercise for 20 to 30 minutes. Keep rest periods short: no more than 30 seconds between sets.
