At Home Workouts you Should Incorporate
Circuit Training, according to the American Council on Exercise, ACE, burns up to 573 for a 150-pound person exercising at a high intensity. You can easily set up a circuit workout in your backyard to boost your daily calorie-burning, improve your cardiovascular health and strengthen your muscles. All this by just stepping out into your backyard. You can’t make at home workouts any easier!
The circuit training workout style alternates an aerobic exercise with a strengthening exercise. Aerobic exercises are rhythmic, continuous movements that you can consistently perform for at least 10 minutes. Think of activities such as walking, running, dancing, swimming and cycling. On the other hand, strength exercises you cannot perform for 10 minutes straight. These include movements such as squats, lunges, push-ups, planks, and sit-ups. Each type of exercise has its benefits, but aerobic and anaerobic exercises use different fuel systems. During circuit training, you alternate between the two to keep your heart rate elevated, burn calories and build strength.
The workout is arranged by stations, which you should determine before your session. In the backyard, select aerobic exercises such as jumping rope, trampoline jumping, walking, skipping, jumping jacks, hula-hooping, running a lap around the yard, or running up the deck stairs. Your strength exercises can include movements such as standing push-ups against tree, pull-ups off a branch, squats, lunges, curling or pressing rocks or planks with your feet on a large boulder.
Warm up first with a three to five minute walk around the yard- maybe use this time to arrange your stations. Determine the amount of time you want to spend at each station; typically between 30 seconds and 3 minutes. Start with an aerobic station such as jumping rope and perform the movement for your desired duration. Without a break, quickly move to your strength-training station and perform that exercise for the same amount of time. You may require a break if you’re trying to do push-ups for three minutes, so take a rest if needed. Then, quickly move to your second aerobic station and perform the movement. This pattern repeats until you complete all your exercises, or one circuit. You can choose to repeat the circuit one or two more times depending on your energy level and goals. Aim for a total workout time between 30 and 60 minutes.
At the end of your workout cool down with a five-minute walk before you stretch your large muscle areas such as your chest, back, arms and legs. Maintain each stretch for 15 to 30 seconds to maintain your flexibility.
The backyard offers unlimited opportunities for your at home workouts. You can also encourage your partner or children to join in as it looks more like a fun obstacle course than a workout program. Switch the order of the exercises every couple of weeks, or add new exercises into your stations to keep the workout fresh. On rainy days, bring your workout indoors and set up a circuit there so you do not lose your progress.