Everyone wants to be able to do an efficient workout so they don't have to spend hours in the gym to get the results they are looking for. You want to put forth some good effort for a short amount of time and get a good return on your investment. So, what is the best way to do this?
Quick and powerful circuit workouts are able to burn some serious calories in a pretty short amount of time. There are a lot of options for entire-body workouts that you can start to do on a regular basis to maximize your time in the gym. Here is one three-move series that will be beneficial for you that will guarantee you some great results.
For each of the following exercises, start with 10 reps, then do nine, then eight, etc., until you are just doing one. While you may look back and think that flew by once you are done, your muscles will definitely feel the effects.
Burpees are relatively simple, but they require a lot from your body. You will not only reap cardio benefits, but you will also work all of your major muscle groups, and quickly burn a lot of calories.
To do a burpee, stand with your feet directly below your hips and bend your knees to place your hands flat on the floor directly in front of you. Jump both of your feet back at the same time to create a plank with your body. Jump your legs back up, returning to the squat position and then stand and jump as high up into the air as you can with your arms reaching toward the ceiling. Land gently on your feet. Repeat this move as many times as necessary in your routine.
These may seem intimidating at first, but once you get the hang of them and build up your strength, they will do a lot of benefits for your body. You only need a bar and you are all set to start. Chin-ups are essentially pull-ups, just in the underhand position. They work to strengthen and sculpt your arms, shoulders, back, and abdomen.
To do a chin-up, grip a bar with your palms facing your body. Just as you would in a pull-up, pull your body up with your arms, take a moment to pause once your chin in above the bar, and then lower yourself down slowly.
Chin-ups can be a challenge that you have to work your way up to. If this is the case, you can switch it up and do rows for your second move.
To do rows, hold a pair of dumbbells with your palms facing down. Bend yourself over at your hips and knees and continue to lower your torso down until it is just short of being parallel to the floor. Allow the dumbbells to hang down before pulling them up by bending your elbows to the sides of your abdomen. Take a few moments to pause in this position and then slowly lower your arms. Continue this move according to your workout schedule.
To do a goblet squat, grab a dumbbell or kettlebell and hold it out at a 90-degree angle in front of your chest. Keep your feet hip-width apart and your elbows facing the floor. Lower yourself into a squat by pushing your hips back and bending your knees. Allow your elbows to lightly touch the insides of your knees as you are performing your squat. Bring yourself back to your original position.
Doing these three moves on a regular basis will help you burn more calories in a shorter amount of time. While it is important to do cardio and other workouts as well, these strength training moves will surprise you and your muscles with their effectiveness.