Question: “I am very limited on the time that I have in the gym. What type of exercises should I do with that time? Lifting, circuit training, cardio?”
Answer: “When I hear the phrase “limited on time,” I think 30 minutes or less. If that is all the time you have in the gym daily, you can still be effective. While different goals require different plans of attack, most people desire to lose overall weight and increase overall muscle tone so I will make a suggestion in line with those goals. Circuit training mixed with a cardio routine is an amazing way to get your heart rate up, drop the pounds and increase muscle tone all at the same time! The goal with circuit training is to complete 5-7 exercises, back to back, and then rest for 1-2 minutes before repeating the circuit an additional 2-4 times. When building your circuits, feel free to use dumbbells, barbells or machines. I would recommend circuit training 3-4 times per week and on the off days, complete 30 minutes of rigorous cardio exercise. Here is a sample weekly schedule:
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SUNDAY
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30 MIN CARDIO
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MONDAY
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UPPER BODY CIRCUIT
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TUESDAY
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30 MIN CARDIO
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WEDNESDAY
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LOWER BODY CIRCUIT
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THURSDAY
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30 MIN CARDIO
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FRIDAY
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FULL BODY CIRCUIT
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SATURDAY
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30 MIN CARDIO OR REST DAY
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Feel free to change and mix up the exercises that you put into each circuit! Exercise variation will keep your muscles from getting used to the routine and keep you from getting bored. Be consistent and even with limited time, you will see your body change!”
-Jada Kelly NPC Bikini Competitor
Posted on May 7, 2012
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