Strength training is a key piece of everyone’s weight-loss puzzle. It raises your resting metabolic rate (RMR) to help you burn more calories throughout the day, and it decreases your chance of injuries, allowing you to age with grace. But if you’ve never done strength training, it can be intimidating to know exactly where and how to begin.
A great beginner’s strategy for maximizing your workouts (for both cardio and strength training) is a simple circuit: moving as quickly as you can from one exercise to the next (with minimal rest time between) and switching between cardio bursts and strength movements. This will increase your overall calorie burn while you fit in a great workout in a short amount of time.
When you cross-train (mixing cardio with strength-training exercises), you also reduce your risk of injury and increase your motivation because you’re constantly mixing up your routine.
If you haven’t exercised in a while, try working in some simple strength-based movements at home. For example, 20 bodyweight squats (or 10-15 to start) every morning after you brush your teeth. Then add in 10-20 wall push-ups. (For proper form, do a quick search for “bodyweight squat form” and “wall push-up form” on YouTube.) When it starts to feel easier after a week or two, start adding additional moves.
Try this circuit 3-5 times with minimal rest between exercises and 2-3 minutes rest between each circuit:
Check out these links for more ideas: