Circuit training has three major advantages over every other type of exercise:

1. It works the whole body, upper and lower body, it stretches and conditions the body too.
2. You can create a circuit to last any length of time, and then repeat as often as required, or within a set time. So create a circuit that takes you 5 minutes, and you automatically have a 5 minute workout, a 10 minute workout, a 15 minute workout and so on. Time is never an excuse not to exercise again.
3. It can be done in a very small space at home, so no gym required and bad weather cannot stop you.

Simple Circuit for Maximum Toning and Fitness

Skipping Station

Start the circuit with skipping. Skipping is an excellent way to warm up plus it burns a lot of calories. Use a speed rope to make skipping easier. Those old heavy ropes slow you down. Skipping also helps tone the arms and shoulders so you can wave goodbye to those chicken wings!

Push Up Station

Although we call them stations, they can all be done in the same place! Push ups work the shoulders, arms and chest, and also help tighten the core. Keep your back straight, good posture is important to get the most out of a push up. If a full push up is too hard then try a quarter push up, which means having your knees on the floor instead. As soon as you can perform 20 of these you should be working on the full push up. If you get tired stop and hold in the plank position to help tighten the abs.

Bicycles

Bicycles are a form of crunch really. They are thought to be the single most important abdominal exercise. Lie on your back with your hands behind your head (but do not pull on your neck). Simultaneously lift your right elbow towards your left knee, so that you perform a twisting crunch sit up. Return then repeat on the opposite side. Repeat for the duration / number of reps you are aiming for.

Tricep Dips

Athletes perform full body tricep dips on parallel bars, but you should start with dips on a chair. Start by sitting on a chair with your hands next to your hips, the fingers over the edge of the seat. Then move your buttocks forward off the sit and lower yourself, then lift straight upwards. Focus on tensing the triceps. Watch as those chicken wings fly away!

This short circuit works the whole body and you should be able to comfortably work for 1 minute on each exercise with a 15 second rest after each one, making 1 circuit in 5 minutes.

1. Jog in one place for 3 minutes
Simple light jogging on the spot.

2. Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.

3. Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with the elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat. Muscles worked: abdominals

4. Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table, your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and gluteus.

5. Step up’s : 1 minute
You will need a stepper for this. Muscle worked: hamstrings, gluteus, quads.

6. Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, untill your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.

7. Mountain climbers : 1 minute
Get onto your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8. Push – ups : 15 repeats
The classic push, in the plank position with the knees and palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.

9. Squat thrusts: 1 minute

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.

Cool down by walking around, until your heart rate starts getting back to normal, then stretch.

A minute rest is needed in between exercise. Proper form is important. Do not hold your breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency, tones and strengthens the body. For more of the best circuit training advice, check out our big brother, MotleyHealth.

Circuit Yoga Workouts