No Equipment Necessary Total Body Circuit Workout

Cardio + Toning Circuit
Looking for a way to mix up your workout? Try this great cardio + body toning circuit! A circuit will keep your heart rate pumping as you move from a cardio exercise to a strength training exercise. This will enhance calorie burning, improve endurance and make the workout a lot of fun! Try this alone or with one or more partners.  The best part is there is no special equipment  needed.

Find an indoor or outdoor workout space. Set up eight stations – you may want to write these exercises on note cards or paper to make the transitions easier.

Before beginning, be sure your muscles are warmed up (at least 10 minutes of light-moderate cardio). Each exercise is performed for one minute.  Each person begins at any one station, and moves in order through the group until complete. Repeat the circuit 2-3 times for complete toning workout. NOTE: Strength Training should be done on all major muscle groups 2-3 Times per week.  As with any workout program, you need to have doctor’s approval to perform these exercises.

1) Push Ups– Can be done on knees or in full position

2) Jumping Jacks

3) Stationary Lunges-Step out with one leg, then repeat on opposite side. Can add weights or medicine ball for more resistance

4) High Knees or Power Skip – Perform an exaggerated march or skip in place

5) Side Squats – Start standing with feet hip width, step one leg out into a wide position and then lower body into squat.  Ensure that your knees are lined up with your ankles and that they do not go over toes as you lower into your squat position (no lower than 90 deg).  Repeat on opposite side.

6) Jump Rope – Mimic jumping rope by going through the actions – no rope needed. If you have a rope – that’s a bonus!

7) Plank to Side Plank – Start in plank position (on hands and knees or toes). Open up to one side, transferring weight onto one arm. Return to starting position and repeat opposite side.  For more challenge, add in an (elbows in at sides) Triceps Push Up between sides from plank.

8) Mountain Climber – Start in plank position and bring one knee toward chest. Quickly return to start and bring opposite knee up. Add speed as you master the exercise, making it great for the core and for your heart!

This workout can be done with 1-8 people at a time. It is a great way to mix up your routine and allows you to get in a total body workout!