Circuit training is generally done in a gym with a plethora of equipment, but circuit training without weights is something that is easily accomplished if you plan things out correctly. By using body weight exercises you can substitute those in for weighted alternatives. The proper body weight exercises are capable of increasing your strength, size and improving your body composition.
Planning
If you want to be successful at this type of circuit training, you must plan ahead. You are going to need three to four circuits that contain between 6 and 10 exercises each. You will need to arrange the exercises in such a way that you get a complete body workout. Your goals will determine the type of exercises you need to include. Want to get in better shape — include any combination of push ups, squats and lunges. Want to build more muscle — add in chin-ups, jumping squats and one-armed push ups. You will want to do each exercise for a set duration or a high number of repetitions.
Equipment
You are going to have to work hard to get variety into your routine when using just body weight exercises. Take a look around your home and find household items that you can incorporate into your routine. Simply use the items you have available to you. Utilize the stairs to introduce a cardio element to your workout by jogging up and down the stairs between sets. Mount a chin-up bar in a door jam for use during your training.
Vary the Workouts
You've all heard the P90X term “muscle confusion[ts_optinbox color=”blue”] [/ts_optinbox].” It is simply saying that you need variety in your training in order to see maximum results. Be sure you change things up on a regular basis. Insure that this happens regularly.
Workout Length
Start with a 5 minute warm up and then train for 30 minutes. End the training session with a 5 minute cool down. Make sure that you include stretching both before and after your training session.
Track Your Progress
I am a strong advocate of tracking your results. Before you start take your weight, body fat percentage and circumference measurements. Each week redo those measurements. Make adjustments as you go along depending upon the results you are attaining. You are going to see incredible progress if you stick to these procedures.
Tell us your experience with body weight training by leaving a comment below.
