Here’s a sample Circuit Training workout for beginners:
Total Duration: Approximately 30 minutes, including rest periods.
Circuit Structure:
- Perform each exercise for 30 seconds.
- Rest for 15 seconds between exercises.
- Repeat the entire circuit 2-3 times.
- Rest for 1-2 minutes between circuits.
Exercises:
- Jumping Jacks (Cardio)
- Bodyweight Squats (Strength)
- High Knees (Cardio)
- Push-Ups (Strength, modify if needed)
- Butt Kicks (Cardio)
- Plank (Core)
- Mountain Climbers (Cardio)
- Lunges (Strength)
- Shadow Boxing (Cardio)
- Russian Twists (Core)
Cool Down:
- 5-10 minutes of light stretching.
Tips:
- Keep the transitions between exercises quick to maintain heart rate.
- Adjust the intensity to your fitness level.
- Ensure good form, especially in strength exercises, to avoid injury.
It’s always advisable to consult with a fitness professional or physician before starting any new workout regimen, especially for individuals with pre-existing health conditions.