Under 30 Minute Circuit

12 Sep

Happy Workout Wednesday!

Starting this week, I’m partnering up with another Oakland U’s Campus Recreation blogger to bring you something fitness/health/wellness related! It may be a workout, a fit-tip, a recipe, or a new trend in fitness that could potentially benefit you.

Today’s post comes in circuit workout fashion; I just love circuits. They’re so quick and you’re never doing an exercise for a long period of time- GREAT if you have a little ADD and/or are short on time.

A circuit workout usually combines both strength training and cardiovascular exercise, back to back, with little or no rest in between. When beginning a circuit-style workout, you may find that your rest breaks need to be longer than your working intervals; it takes your body (every body is different!) time to acclimatize to an up-down-up-down level of intensity compared to steady state. As you continue to practice circuit training, you’ll find that you can slash your rest breaks in half (or even have none!) and increase your working intervals…how’s that sound?

Here are some more benefits of circuit-style workouts:

  • efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio
  • burn more fat. even after the workout is over, you’re still burning thanks to the intensity of the workout
  • healthier heart. most people don’t work in their anaerobic zone (think: breathless, rosy-cheeks, real attractive) long enough to reap the benefits. you’ll find the more you do circuit/HIIT workouts, the easier other workouts will feel
  • no equipment needed!

Under 30 Minute Circuit

Perform each exercise for 30 seconds. Either jump right into the next exercise or rest for 30-90 seconds. Repeat each block 3X through:

  • jumping jacks
  • squat jumps
  • mountain climbers
  • butt kicks
  • high knees
  • plank jacks
  • speed skaters
  • push-ups
  • burpees
  • football run
  • walking lunges
  • wall sits

And..guess what? All of these exercises CAN be done in a dorm room! No excuse! Speaking of a dorm room workout, next post will be on the 8 bodyweight exercises suitable for a small-ish dorm room/living space with a sample workout..stay tuned :).

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13 Responses to “Under 30 Minute Circuit”

  1. Alex @ Brain, Body, Because September 13, 2012 at 1:22 pm #

    “efficient. you can get a total body workout in minutes compared to what you’d get if you did steady state cardio”

    Yes! This is what I love about circuits – more bang for your buck 🙂

    • K.E.P.T. You Fit September 17, 2012 at 8:49 pm #

      Agreed! I love to combo of strength and cardio all in one. Who has time for seperate workouts anymore?!

  2. Kailey September 16, 2012 at 12:58 pm #

    this workout looks great for when I am crunched for time between classes 🙂

    • K.E.P.T. You Fit September 17, 2012 at 6:17 pm #

      Perfect amount of time! I love working out between classes; I feel so refreshed afterwards!

  3. Tasia September 30, 2012 at 8:39 pm #

    Just desire to say your article is as astonishing. The clarity in your post is just nice and i can assume you are an expert on this subject. Fine with your permission let me to grab your RSS feed to keep updated with forthcoming post. Thanks a million and please continue the gratifying work.

  4. Lynetta October 7, 2012 at 12:38 am #

    Hey! Would you mind if I share your blog with my twitter group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Cheers

    • K.E.P.T. You Fit October 8, 2012 at 2:01 pm #

      Hi Lynetta! Please share and direct them back to my blog! Thanks for your support 🙂

Trackbacks/Pingbacks

  1. Exercise for the Soul | This Day With God - September 13, 2012

    […] Under 30 Minute Circuit (katieept.com) […]

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    […] Under 30 Minute Circuit (katieept.com) […]

  3. Tabata Elliptical Intervals « K.E.P.T. You Fit - September 19, 2012

    […] Last week I mentioned I’d reveal the best exercises to do in a small-ish apartment or dorm room; da-data-da! This article is a great resource for students who don’t have time to go to the gym but want a quick, no equipment workout to do in the space that’s available to them. Try recruiting your room/suite/hall mates to get together and workout! […]

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  6. ROCKtober Review & Workout « OU CampusRec - October 26, 2012

    […] you’re a beginner and new to workout Wednesday’s, I challenge you to complete the workout 1 time through each set. Use light weights and/or body […]

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