30 Minute No Equipment

Workout Name : 30 Minute No Equipment

Shared By : JefitTeam VIP

Information

Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 94 / 1816

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Description

Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.

In this Jefit Bodyweight Circuit Routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique.

After completing the first circuit, you will take a 45 second rest period and then repeat the same circuit 3 more times for a total of 4 circuits performed.

You will be targeting all of the main muscle group through 8 various multi-joint exercises that help strengthen and build the muscles.

The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.

Notes

Loosening up your joints/muscles is key to prevent injury and stay warmed up throughout the entire circuit.

If you perform exercises too quickly or not to full repetition, you can possibly injure yourself or not get the full benefit of performing this circuit routine.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY 30 Minute No Equipment
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Knee Circles Knee Circles 0 sec 10 1 Progress Chart

Upper Legs

Leg-Up Hamstring Stretch Leg-Up Hamstring Stretch 0 sec - 1 Progress Chart

Shoulders

Shoulder Stretch Shoulder Stretch 0 sec - 1 Progress Chart

Upper Legs

Bodyweight Step Up Bodyweight Step Up 0 sec 10 1 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 0 sec 8 1 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 1 Progress Chart

Upper Legs

Scissors Jump Scissors Jump 0 sec 20 1 Progress Chart

Chest

Push Up Push Up 0 sec 8 1 Progress Chart

Abs

V Ups V Ups 60 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 0 sec 15 1 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 0 sec 8 1 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 10 1 Progress Chart

Upper Legs

Bodyweight Step Up Bodyweight Step Up 0 sec 10 1 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 0 sec 8 1 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 10 1 Progress Chart

Upper Legs

Scissors Jump Scissors Jump 0 sec 20 1 Progress Chart

Chest

Push Up Push Up 0 sec 8 1 Progress Chart

Abs

V Ups V Ups 60 sec 10 1 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 0 sec 10 1 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 0 sec 8 1 Progress Chart

Abs

Crunches with Legs on a Bench Crunches with Legs on a Bench 60 sec 10 1 Progress Chart