On Wednesday I published some quick tips on how to recover from an all day food frenzy. One of those tips was to get up and MOVE. As promised, here are three total body workout circuits that you can do in your home or at your gym. Each circuit is patterned the same way:
Complete each exercise by performing as many repetitions as you can in 90 seconds, and then rest for 30 seconds before moving on. You then repeat the entire circuit 3 more times (4 times total). Each video that’s included here shows only a few seconds of the exercise so that you can see how to do each one.
Circuit 1: No Equipment Needed
- Squat jumps
- Pushups
- Bridge Pulses
- Burpees
- Plank
Circuit 2: Kettlebell Intervals
- Squat thrusters
- Swings
- Burpee Thrusters
- Pushups
Circuit 3: Weighted Bar Intervals (I used a 65 lb bar for the demo but you pick your weight. Feel free to really load up!)
- Squat Thrusters
- Elevated Pushups
- Straight leg deadlift
- Rows
The great thing about these three circuits is that they’re built around intervals. High intensity intervals are proven best for fat loss. By setting your timer for 90 second intervals with only 30 seconds of rest in between your exercises, if you really push yourself during those 90 seconds, you are really accelerating the fat loss process.
Feel free to mix these workouts up, do all three in one day (you crazy?!) or combine a couple exercises from each one to make your own combo. If you don’t have a kettlebell, use a dumbell or a sandbag. If you don’t have a bar or access to a gym, just grab something heavy! Regardless, there’s something on the page for everyone and every level.
Good luck and stay strong!
