Circuit - Beginner
What is a Circuit?
A circuit typically consists of multiple exercises arranged in a manner where one moves quickly from one exercise to another. Each "station" or exercise is performed for a set number of repetitions or for a specific time period before moving on to the next exercise. The entire series is repeated several times, usually making up a complete workout in 20-30 minutes. This type of work out can be extremely effective if you’re pressed for time and only have a few minutes to devote to exercise.
Example Beginner Circuit
Here's a simple circuit designed for beginners, emphasizing both strength and cardiovascular fitness:
Bodyweight Squats - 15 reps
Push-ups - 10 reps or as many as you can manage with good form
Jumping Jacks - 30 seconds
Plank - Hold for 20 seconds
Walking Lunges - 10 reps each leg
Sit-ups - 15 reps
Repeat this circuit 2-3 times. Rest for about 1 minute between each full circuit.
Adjusting the Difficulty
To make the circuit easier, you can:
Reduce the number of repetitions
Increase the rest time between exercises
Substitute more complex movements with simpler ones.
For example, replace push-ups with wall push-ups or kneeling push-ups.
To increase the difficulty for those who are slightly more advanced, consider the following adjustments:
Increase the number of repetitions or the duration of each exercise.
Decrease the rest time between exercises or between full circuit repetitions.
Introduce weights or resistance bands to add resistance to exercises like squats and lunges.
Incorporate more challenging variations of the exercises.
For example, jump squats instead of regular squats or incline push-ups instead of standard push-ups.
These modifications help ensure that the circuit remains challenging and effective as fitness levels improve!
