Home workout plan for bodyweight circuit training

Is considered Circuit training exercises, an effective method to lose weight fast and maintain it sustainably, In this article, we’ll offer you a set of exercises you can do at home, which can work the whole body from head to toe, including low-intensity and high-intensity moves. You can also adjust these exercises to suit your fitness level, and they don’t require any equipment.

• How to do bodyweight circuit training exercises :-

First, talk to your doctor if you have any injuries or medical conditions. These exercises are mainly for intermediate and advanced people, but the good news is you can adjust the intensity to match your level even if you’re a beginner.

Do the exercises when it suits you, one after the other, with short breaks between. Do all the exercises to complete one full circuit lasting 10-15 minutes. You can repeat the circuit about 6 times in one session. You can add extra breaks if you need to.

Before starting your exercise routine, you should do some warm-up exercises for 3-5 minutes, doing some cardio exercises light ones, then you can do each exercise for 30-60 seconds, Here's the workout plan which includes :-

1. Exercise: Alternating squats and squat jumps :-

• How to do the exercise:

1. Stand straight with your feet shoulder-width apart.

2. Place your hands next to your ears.

3. Bend your knees and lower your hips down into a squat, repeat twice.

4. Straighten your knees while keeping your hands in place.

5. Jump up, repeat twice.

6. Squat twice again, then jump twice, keep alternating for 60 seconds.

2. Lunges and plyo lunges exercise:

• How to do the exercise :-

1. Stand with your feet shoulder-width apart.

2. Step back with one foot, keeping the other foot in front.

3. Bend the front knee while keeping the front foot flat on the ground.

4. Keep the back foot on its toes behind you.

5. Step forward with your right foot, then step back and push forward with your left foot.

6. Repeat this for 30 seconds, moving as fast as you can.

7. Then do some plyo work. lungesStart with lunges and jumps. Switch feet in the air to land in a lunge with the other foot forward. Repeat.

8. Do these exercises for 60 seconds.

3. Bear crawls with push ups :-

• How to do the exercise :-

1. Start by fixing your body on the ground on your feet and hands, in a bear crawl position.

2. Do squats on the ground while walking on your hands in a plank position.

3. Do push ups on your knees and toes.

4. Do this exercise for 60 seconds.

4. One leg lift to power hops exercise :-

• How to do the exercise :-

1. To do the single leg stretch, tilt your hips to keep your torso parallel to the ground, while lifting your right leg straight.

2. Lower your right leg, then lift your knee into a hop.

3. Repeat this exercise for 60 seconds, switching sides.

4. To make it harder, you can hold a dumbbell in the hand opposite the lifted leg.

5. Wall sit with knee lifts exercise :-

• How to do the exercises :-

1. Sit against a wall or use a ball, keep your knees at 90 degrees, and firmly plant your heels on the ground.

2. Hold the sitting position against the wall, then lift your right leg off the ground straight in front of your body, then lower it.

3. Then lift your left leg off the ground straight in front of your body, alternating with your right leg.

4. Keep switching between your legs while holding the squat position.

5. Keep doing this exercise for 60 seconds.

6. Dips with leg extensions exercise :-

• How to do the exercise :-

1. Using a bench or chair, you can do this exercise.

2. Bend your knees, with your hands fixed on the chair to support your body.

3. Bend your elbows, and start extending one leg forward while keeping the other leg bent.

4. Bring the extended leg back to the original position, then extend the opposite leg, and repeat between the legs.

5. Do this exercise for 60 minutes.

7. Burpees exercise :-

• How to do the exercise :-

1. To start Burpees, squat down and put your hands on the ground.

2. Lie your body on the floor in plank position.

3. Jump back up to standing again.

4. Do this exercise for 60 seconds.

You can do this home workout using your body weight, using circuit training to make the exercises more effective and get the results you want. You can also ask about other workout plans or diet plans by contacting Fitness Garage on Facebook from here.

Article source :- 1.