The Best Circuit-Training Workouts
Work out smarter, not harder: These superpower moves—which target multiple muscle groups at once—help you get better results in less time.
When it comes to workouts, isn’t it time to exercise some efficiency? The American College of Sports Medicine (ACSM) recommends
getting at least 30 minutes of moderate-intensity aerobic exercise five days a week in addition to two or three strength-training
workouts and two stretching sessions. And that’s just for health benefits, such as lowering your risk of diabetes and cardiovascular
disease. If you want to lose weight, you need to log even more time. Who has the space in her schedule, not to mention the
motivation, to fit that all in?
Actually, you do. “The way to get the exercise math to work in your favor is to do moves that engage several muscle groups at once, and to do them without resting in between,” says fitness coach Jonathan Celis, the owner of Absolutraining, in Long Beach, California. According to the ACSM, the more intense a workout, the less time you need to spend doing it. Three vigorous 20-minute sessions a week give you the same benefits as five 30-minute moderate workouts. For Celis’s hardworking head-to-toe routine here, the only equipment you’ll need is your body, some space to move in, a yoga mat, and a stopwatch. Three times a week, do each of the eight moves, in the order listed, for 30 seconds; repeat the circuit two more times. Rest for 30 seconds between circuits if necessary (the less you rest, the better). In all, this should take you about 20 minutes. See? Time is on your side.
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So maybe you can’t change your health overnight. But you can get a head start.