Hi

With summer knocking on the door, if you're not training regularly, which, of course, you are, right?  But, just in case your not, here's a quick 20 minutes workout that will improve your resistance and strength training, whilst also pushing your heart and lungs to the max.

The trick to this exercise is to not take any breaks between each exercise!  Focusing your effort for one minute, high intensity, on a particular muscle group will stress and tire the muscle(s) and at the same time increase your heart rate taking it to the point to burn sugar and fat.  Start of with the following and if you want to give it a bit more (remember, don't overdo things) then double the duration.

I've split this into three different exercises groups, according to the target duration of each:  

* 1 minute:

 - Push-ups or bench press
 - Squats
 - Pull-ups
 - Military press (barbell is extended from your shoulder to above your head, and returned; aim to keep the amount of additional movement to the minimum).
 - Lunges x 2 (so, both legs)
 - Bicep curls
 - Tricep press
 - Leg extensions (if you've not access to a leg machine, repeat squats with weights)
 - Leg curls (if you've not access to a leg machine; repeat lunges with weights)

* 2 minutes:

 - Sit-ups
 - Crunches

* 3 minutes
  - Bike or jog            
    
Where weights are used, aim to keep them to a lighter weight and remember to stretch, both to warm up and warm down.
    
Circuit training can be used in a number of different way, this one is designed to exercise the upper and lower body and your cardiovascular system. The latter is achieved by not allowing your heart rate to rest. Your metabolism is also heightened which helps to build muscle and burn fat.

If you mix this up with slightly smaller meals, normal fruits and vegetables and between 1 to 2 pints (1.5 litres) a day of water, will all help.


Paul