Finding time during the fall season can be challenging when school schedules and distant thoughts of the holidays are crammed into your daily routine. If you do not have time to hit the gym and do not have equipment at home, a quick 20 minute body-weight-only circuit training workout can keep you in shape and feeling great without even leaving the house.
0-3 minutes: Walk up and down a flight of stairs.
3-10 minutes: Complete the following lower-body circuit...
1. Walking lunges - 20 steps
2. Prisoner squats - 15 repetitions
3. Lateral Lunge - 10 each direction
4. Floor bridge - 15 repetitions
10-17 minutes: Complete the following upper-body circuit...
1. Pushups - 10 repetitions
2. Band Row - 15 repetitions
3. Ball Tricep Dips - 15 repetitions
4. Floor Plank - 30 seconds
17-20 minutes: Walk/Run up and down a flight of stairs.
If you have a couple of dumbbells, you can also throw in some Bicep Curls and Lateral Shoulder raises for more variety during the upper-body portion of the workout. The key is to keep moving for 20 minutes, maintaining an elevated heart rate so you will feel energetic upon completion of the workout. Although 30 minutes of exercise is recommended for most days of the week, breaking up this time in smaller bouts throughout the day can bring you similar results. Do the most you can to start or end your day the right way in the comfort of your home!