What are the most typical reasons given for being unable to work out? Time constraints? The inconvenience of driving to a gym? Price? Well what if all if these were suddenly no longer an issue. Allow me to introduce an extremely effective workout that can be free, take place anywhere, and requires less than an hour.

Circuit training is a unique method of exercise which combines the basics of aerobics and resistance training in order to save time and allow it to be performed anywhere. This allows you to benefit from the strength increases and muscle development associated with resistance training as well as the health benefits of cardio on the heart and lungs. If that isn’t enough, it burns far more calories than either method of training could achieve alone- all in half the time of a typical workout.

If it sounds too good to be true, don’t worry, there is a catch; it requires real work. Circuit training is far more difficult than just walking on a treadmill, but the rewards are also far greater.

The idea behind circuit training is to alternate between a short bout of aerobic activity and a set of predetermined body weight or strength training exercises. The goal is to rest as little a possible, keeping the heart rate elevated the entire workout and thus burn significantly more calories and fat, as well as improving endurance.

Beginners would want to include more compound movements like squats, push-ups, and pull-ups as they target multiple muscles at once. In between each exercise you would perform a short bout of cardio (no more than 60 seconds) before moving on- these can be as simple as jogging in place. Try not to rest until you complete the entire process, or one full circuit. Then rest for a few minutes, drink plenty of water, and repeat that circuit at least 2 more times. All in all, the complete set of circuits should take anywhere between 30 and 60 minutes.

A beginners circuit might look something like this:

• 15 push ups
• 30 seconds jump rope
• 10 pull ups
• 30 seconds jump rope
• 15 squat jumps
• 30 seconds jump rope
• 20 crunches

Repeated 3 times, with a 5 minute rest

By contrast, an advanced circuit be drastically different:

• 60 seconds jump rope
• 15 reps bench press
• 60 seconds jump rope
• 15 weighted pull ups
• 60 seconds jump rope
• 20 weighted lunges
• 60 seconds jump rope
• 12 reps overhead press
• 60 seconds jump rope
• 20 reps light dead lifts
• 45 seconds jump rope
• 12 reps bicep curls
• 12 reps tricep extension
• AB CIRCUIT – alternate crunches, leg lifts, and hip thrusts x 12 reps each

Repeated 4 times with a 2.5 minute rest.

The key to making circuit training effective is your own level of effort. The harder you push yourself the more calories you will burn and the faster you will finish. Try to avoid resting until you finish each circuit (but don’t be afraid to take a break if you really need to) and remember, it is supposed to be intense.  You will notice yourself progressing very quickly, as this method will improve your strength and endurance rapidly.

Once you get the hang of it you can perform them virtually anywhere. Whether it be running/pushups/squats/swimming  on the beach to jogging in place/door pullups in a hotel room there is no longer an excuse not to work out.