Bodyweight workouts are more effective than simple cardio, but is circuit training really more effective than interval training? Circuit training helps burn calories more efficiently, which for those purposes, makes it more effective.
So, here you are: a beginner workout at home without equipment. If you’re unsure how to do any of the exercises, the next section will explain each one in detail.
- Start with a warm-up. It’s crucial to start by warming up your muscles. Warm-ups help prevent injury and increase your range of movement and flexibility. We recommend simple warm-ups like jumping jacks, a few push-ups, squats, or stretching.
- Do bodyweight squats for 45 seconds. These bodyweight squats will help strengthen the leg muscles without any equipment. Rest for 15 seconds if you need to after the squats, or move into the next exercise directly.
- Do-push ups for 45 seconds. Push-ups will help strengthen your bicep muscles and core muscles. Try to do as many push-ups as possible in the 45 seconds, but at first it might only be two or three. Rest again or move into the third exercise.
- Do pendulum lunges for 45 seconds. After working your arms and core, it’s time to move back into the lower body. Rest for 15 seconds or move on.
- Do a plank for 45 seconds. There are alternate ways to do this plank section, including doing two side planks for an additional 45 seconds as well. The goal of the plank is to help strengthen your core muscles. Rest again after or move into the next exercise.
- Do mountain climber twists for 45 seconds. This exercise will work the core, arms, and even the legs a little. Rest afterward or move right into the last circuit exercise.
- Do touching jumping jacks for 45 seconds. Jumping jacks help strengthen the leg muscles even more. This is the last exercise in the at-home circuit, so you should rest for 15 seconds before moving into the cool down.
- Finish with a cool down. We recommend stretching and doing yoga poses such as downward dog or the child’s pose.
Complete the circuit twice for about a 10-minute workout, or complete the circuit again for a more intense workout. You can rest for about 15 to 30 seconds between each circuit.
It’s best to do the same at-home workouts only two or three times a week. Make sure you are never doing this workout on consecutive days to allow time for your muscles to rebuild. If you want to have some kind of exercise every day, you can alternate this circuit with other interval training workouts or normal cardio. Also make sure you have one rest day a week to help prevent injury and let your muscles rebuild and rest.
Imagine finishing a hard-core, sweat-dripping workout just to realize that it hadn’t helped you reach your fitness goals. Well, most workouts are that way unless you pay attention to what you eat. Your diet can make a workout effective or ineffective in the long run. You won’t lose weight, even while exercising vigorously, if you aren’t eating right. And it’s pretty difficult to tone your muscles without getting the right nutrients. Here are some basic nutrition tips to make sure you don’t waste all that hard work.
- Try to eat enough protein each day. Foods like chicken, fish, and beans can help your muscles rebuild and get stronger.
- Cut back on sugars from processed and junk foods, including soda. While it’s OK to eat these things occasionally, try not to eat them every day.
- Eat as many vegetables as possible. Other foods like grains are good for you as well, but it’s important to make sure you’re getting enough vegetables. Try to eat about two to three servings a day.
Remember that food isn’t your enemy to getting healthier; it’s your partner.