Don't have money--or time--to go to a gym to get in shape? No problem. Reap the benefits of regular cardiovascular exercise and strength training by using these free circuit exercise programs to get fit in just 30 minutes a day. Equipment use is also minimal, so no need to spend money on fancy equipment or dumbbells.
The Program: BodyRock.tv If you haven't heard of the BodyRock movement, it's time to crawl out from under your proverbial rock. This circuit-training Internet exercise series, which exclusively hosts its weekly exercise programs on Youtube, uses strength-training bodyweight exercises to whip your legs, arms, abs, and glutes into shape--but these exercises are not easy. Expect to do anything from challenging glute workouts to 1000 repetition workouts from one week to the next, using an interval timer to time your progress.
The good: While the exercises are challenging, host Zuzana Light also shows beginners how to modify the moves to fit their current exercise level. Also, equipment use is minimal--usually the only equipment you need are a weighted gym bag, a dip bar, and a pull up station.
The bad: These workouts will literally wear you out, so if you don't like working out hard, this workout isn't right for you. Still, these workouts are very user-friendly and take little time to learn.
The Program: Sandbag Fitness For those who want the bare basics, you may want to consider partnering up with Sandbag Fitness, which incorporates basic weightlifting moves into a strength-building, circuit-training workout. Like the name applies, you'll use a heavy sandbag to perform these moves, which replaces a piece of equipment commonly used with weightlifting moves--a barbell. To save money, replace the sandbag with a gym bag you already own and weigh it down by filling it with sand, rocks or clothes.
The good: There's a bigger emphasis on strength training here, which may appeal to men who aren't interested in a bare bones cardio routine. Yet, the routines aren't super difficult, so nearly anybody of any fitness level can do these moves with correct form.
The bad: It's not as heavy on the cardio, so if you're more interested in that aspect, this program may not ideal for you. With that said, you can always incorporate an additional cardiovascular routine while doing this program, such as adding in a couple of weekly jogs or walks.
The Program: Military.com's 20 Minute Circuit Workout If the two previous circuit training workouts weren't challenging enough, try on this workout for size--Military.com's 20 Minute Circuit Training workout, designed by former Navy SEAL Stew Smith. The workout combines very basic but challenging bodyweight moves mixed in with aerobic exercises to keep the heart rate consistently high. Substitute dumbbells with full water jugs during bicep curls, and consider lifting up weighted gym bags while practicing military presses.
The good: With little rest in between, you can bet this workout is challenging--and an excellent fat-burner. Expect to burn a lot of calories during this fast-paced, no-break circuit routine.
The bad: Some exercises require you to use barbells, weights or machines, but you can replace them with household items, such as weighted water jugs or gym bags. The program is also very unfriendly for beginners, so if you're new to working out, you may want to skip this.
Readers: Have you used these routines? How have they helped you reach your fitness goals?
The Program: BodyRock.tv If you haven't heard of the BodyRock movement, it's time to crawl out from under your proverbial rock. This circuit-training Internet exercise series, which exclusively hosts its weekly exercise programs on Youtube, uses strength-training bodyweight exercises to whip your legs, arms, abs, and glutes into shape--but these exercises are not easy. Expect to do anything from challenging glute workouts to 1000 repetition workouts from one week to the next, using an interval timer to time your progress.
The good: While the exercises are challenging, host Zuzana Light also shows beginners how to modify the moves to fit their current exercise level. Also, equipment use is minimal--usually the only equipment you need are a weighted gym bag, a dip bar, and a pull up station.
The bad: These workouts will literally wear you out, so if you don't like working out hard, this workout isn't right for you. Still, these workouts are very user-friendly and take little time to learn.
The Program: Sandbag Fitness For those who want the bare basics, you may want to consider partnering up with Sandbag Fitness, which incorporates basic weightlifting moves into a strength-building, circuit-training workout. Like the name applies, you'll use a heavy sandbag to perform these moves, which replaces a piece of equipment commonly used with weightlifting moves--a barbell. To save money, replace the sandbag with a gym bag you already own and weigh it down by filling it with sand, rocks or clothes.
The good: There's a bigger emphasis on strength training here, which may appeal to men who aren't interested in a bare bones cardio routine. Yet, the routines aren't super difficult, so nearly anybody of any fitness level can do these moves with correct form.
The bad: It's not as heavy on the cardio, so if you're more interested in that aspect, this program may not ideal for you. With that said, you can always incorporate an additional cardiovascular routine while doing this program, such as adding in a couple of weekly jogs or walks.
The Program: Military.com's 20 Minute Circuit Workout If the two previous circuit training workouts weren't challenging enough, try on this workout for size--Military.com's 20 Minute Circuit Training workout, designed by former Navy SEAL Stew Smith. The workout combines very basic but challenging bodyweight moves mixed in with aerobic exercises to keep the heart rate consistently high. Substitute dumbbells with full water jugs during bicep curls, and consider lifting up weighted gym bags while practicing military presses.
The good: With little rest in between, you can bet this workout is challenging--and an excellent fat-burner. Expect to burn a lot of calories during this fast-paced, no-break circuit routine.
The bad: Some exercises require you to use barbells, weights or machines, but you can replace them with household items, such as weighted water jugs or gym bags. The program is also very unfriendly for beginners, so if you're new to working out, you may want to skip this.
Readers: Have you used these routines? How have they helped you reach your fitness goals?
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