Weight Loss & Fitness

3FatChicks on a diet! – Support for diet and weight loss


Finding time for the gym isn’t always easy. The stress of long workdays and total distraction can make it difficult for some active gym goers to execute on their commitment to a weekly workout regimen. However, you don’t need to be a gym member to maintain that sleek figure you’ve worked so hard to achieve. Infomercials touting 20-minute workouts, which are supposedly tailor-made to rip you off, may be exaggerating to some extent, but 20 minutes of exercise a day will help you stay in shape without forcing you to win. time during the five rush hours.

Increase the intensity of your workout

Speeding up your workout intensity will help you reach your fitness goals in less time. Although most gym goers don’t have a ton of exercise equipment at home, high-intensity circuit training that incorporates bodyweight exercises will fuel strength development and also increase your endurance. muscular. You don’t need to spend hours and hours in the gym to maintain an athletic build. Instead, you need mental toughness to handle intense bouts of continuous exercise without rest. Circuit training is a highly effective exercise strategy that enhances fat loss and promotes muscle development throughout the body.

body weight exercise

Your 20-minute exercise plan should include a variation of different muscle-building exercises that target every major muscle group in the body. Push-ups are the foundation of an at-home circuit training program. This bodyweight exercise targets the muscles in the shoulders, arms, and chest, and also helps stabilize the core muscles. Another solid example of a bodyweight exercise at home are pull-ups. This upper body strength-building activity works muscles similar to push-ups, but also trains the lats and forearms. If you don’t have a pull-up bar at home, you can substitute another exercise for additional variation, such as high knees or triceps dips, or use monkey bars at the local playground. Finally, performing plyometric jumps, which typically include the act of jumping vertically, and performing planks, can help round out your personalized circuit training program.

Execution of the “Circuit”

A “circuit” is a group of exercises performed with minimal rest between each activity. Your personalized circuit should include six to eight exercises. You should perform at least 15-20 reps of each activity before resting for about 20 seconds and then moving on to the next exercise. For example, a circuit that includes high knees, push-ups, plyometric jumps, pull-ups, planks, and triceps dips would be performed in sequence as a single set. You will need to complete multiple sets to complete a full circuit training session.

Complete multiple sets

Time yourself for 30 seconds using a smartphone or stopwatch while performing exercises such as high knees. You should then rest briefly and get into a push-up position. Perform 20 push-ups, rest, then jump continuously for 30 seconds. The second level of this sequence would require you to perform 15-20 pull-ups, record a comfortably timed plank (say 30 seconds), and finish with 15-20 tricep dips. Each sequence of exercises should be performed three to four times over a 20 minute period. It is recommended to rest for two minutes between each sequence. Proper execution of each exercise will ultimately help you stay in shape without feeling guilty for not getting to the gym on time.

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