Trim Your Waist Wednesday: Circuit Training

If you're like me, you probably don't have a ton of time for working out.  I like to squeeze in a workout everyday to keep my body feeling a bit limber, but I only give it about 30 minutes.  How on earth do I fit an effective workout into 30 minutes?  Fast jogging, fast swimming or my favorite - circuit training in the weight room.  Let's start trimming your waist.

 

The whole idea of circuit training is that there is no resting for 30 minutes.  Never let yourself just chill on a machine.  The only way to do this is to rotate the muscle group that you are using.  I like to go upper body --> core --> legs.  I do 1 set of 9 different exercises, then do another lap for a second set of the same 9 exercises.  Never let yourself leave the gym without doing at least 2 sets of every exercise!  These are all simple, safe exercises that you can do by yourself.  If you have a partner, you may want to do the free weight version of these.  Here we go:

  1. Pull-Ups / Dips (check Trim Your Waist from a few weeks ago)
  2. Back Hyperextensions Holding a Weight
  3. Leg Press (lifting your legs gets blood flowing throughout your body, increasing overall efficiency)
  4. Bench Press or Vertical Bench Press
  5. Exercise Ball Crunch (feel free to sub your favorite ab exercise here)
  6. Inner AND Outer Thigh machine (This isn't just for the ladies, you need a firm behind too)
  7. Bicep Curls - use free weights
  8. Leg Lifts (feel free to sub your favorite ab exercise here)
  9. Calf Presses

BAM.  That is 1 set.  Now you go through all 9 exercises again.  There is no way that this should take more 35 minutes total.  You have to move fast and you are going to be tired, but that is the idea.  It is not only a full-body muscle workout, it is a cardio workout.  It's going to feel great.

 

One problem with this workout that you may notice now or when you attempt in the gym: people are going to take your machines and mess up your rotation.  Don't let yourself off the hook if this happens.  Skip that exercise and COME BACK TO IT.  Don't wait around for the machine.  Don't lean against the wall.  That defeats the whole purpose.  As you get better, add more exercises.  Cardio workouts can be as hard or easy as you make it.  Feel free to substitute your favorite exercises.  I also mix up my upper body exercises depending on the day of the week (although I always do pull-ups). Now good luck out there!