6 Full-Body Short Circuit Options for Quick Fitness

Skipping a workout or struggling to squeeze in a quick fitness session happens all too often when life gets busy. But even if work, family, or other obligations start to pile up, consider the following quick circuit.

This circuit is based on working the body’s muscle groups divided with push-pull-leg-core-cardio. It’s up to you which exercises you want to do, but a short 1-2 minute set of each can be a quick 10-15 minute bomb that leaves you feeling like you at least did something fitness-related that day.

You can do the following as calisthenics alone, without using equipment or machines, or add dumbbells, barbells, kettlebells, or suspension trainers (TRX).

Thrust Exercises: Pushups, dips, military presses, bench presses, triceps extensions, triceps pushdowns, kickbacks, skull crushers, and light shoulder exercises are great options for the pushing muscles of the upper body: chest, shoulders, and triceps. Choose a few of them and do max reps or a timed set of 1 to 2 minutes.

Pulling exercises: Push-ups, pulldowns, rows, biceps curls, rope climbing, and other upper-body pulling exercises work your grip, forearms, back, and biceps. Pick a few and do max reps or a timed set of 1 to 2 minutes.

Leg exercises: Squats, lunges, jumps, leg presses, leg extensions, deadlifts, Romanian deadlifts, split squats and other stepping or jumping exercises. Pick a few and do max reps or a timed set of 1 to 2 minutes.

Essential: Almost all movements work the “core,” as the core starts at the neck and sits between the hips. See this Core System review for countless options. You could count many of the exercises above as a main activity. But if you want to focus on your abs and lower back, mix in plank poses, side planks, hanging knees, crunches, swimmers, and more. Pick a few and do max reps or a timed set of 1 to 2 minutes.

Combined exercises (or Full Body) that will allow you to get a two-for-one deal: Consider the following for a hybrid exercise to save even more time: burpees, multi-joint Db exercises, bear crawls, thrusters, burpee pull-up, jump pull-up , fireman carry, sandbag race and many other options if you are creative enough. Pick a few and do max reps or a timed set of 1 to 2 minutes.

Cardiovascular: If you make the circuit a non-rest movement from one exercise to the next, just resting your muscle groups, you will find that it is a form of intense cardio. If you have a treadmill, bike, rower, or other cardio machine, you can combine sets of 1 to 2 minutes between the exercise categories above as active rest. Or you can just do the whole thing for 10 to 15 minutes if you prefer something quick and challenging.

Hopefully you don’t need to resort to short workouts too many times a week, but know that you can do something in 10 to 15 minutes, even if it’s just a walk around the office parking lot that will help you de-stress and come back more productive. Your body and mind will thank you.

– Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. Visit your Fitness e-book store if you want to start an exercise program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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