Most people I come across every day when I speak with them regarding fitness, the first thing that comes out their mouth would be aw.. Malachi I don't have time to go the gym but I could do it home and the reasons for not going the gym go on and on.
So I thought to myself maybe if I share a blog of basic exercise of how people can burn fat and stay fit from the comfort of their home, in a circuit form, it might motivate some people.
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able). Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all these exercises come one after another, you’re bound to get tired – and that’s okay! We all start somewhere.
It’s better to stop and take a break than to do an exercise incorrectly. If you can’t do all three circuits without stopping, great! That gives you something to work towards.
Before you start, don’t forget WARM UP – Never ever ever ever forget to warm up. Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.
You can run in place, jump rope, do a few push ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving! Give it about 5 minutes, and don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.
After the warm up, here is exactly what you need to do:
After you’ve completed your workout, do some stretches. All your muscles have been contracted from lifting and need to be stretched back out and rebuilt.
For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.
For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up without having to lean forward, you are in balance.
For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.
I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.
Do this routine 2-3 times a week, but never on consecutive days. You don’t build muscle when you’re exercising, you build muscle when you’re resting.
Generally, I like to follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.
Generally, I try not to do a strength training routine (of the same muscle groups) two days in a row, as your muscles need plenty of time to recover.
Along with this routine, you need to make sure you’re eating properly!
A good workout and crappy diet will not get you anywhere.
Lots of real foods (vegetables, protein, healthy fats). Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system.
Your diet is at least 80% of your success or failure. I’m not kidding when I say that. If you don’t develop a healthier relationship with food, no amount of exercise will get you there.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.