Workouts
Here I will outline several different types of workout formats with samples workout plans. When it comes to working out, the more effort you put into each workout, the more results you will see sooner. Also keep in mind it's a good idea to keep a workout log, something that is measureable that you can compare past workouts to see if you are improving. The key to all workouts is advancement, for example, doing more reps then the last work out, or using more weight. Another example of this is when doing circuit training is how long does it take you to complete your circuit? are you getting faster at completing circuit, if so it might be time to add another cycle through the circuit. It's all about working hard, to improve on your past performances. Like the track runners, they all strive to do better the next race, etc...
The fun part about working out in the beginning is it is usually quite easy to notice improvements in performance.
Total Workout time should take about 45 minutes to 90 minutes depending on how much you are able to do, this includes your 10-15 minutes of warm up time as well.
Workout Frequency, you want to workout 6 days a week, keep it consistant an a part of your everyday routine. Enjoy your Rest day! If you are just starting out you want to have at least 3 days of very hard work, and 3 days of lighter cardio, whether this is just a walk / jog / or run if your ability allows it. There are many differnt types of Cardio but a popular one that doesn't take up a lot of time and is also quite effect is HIIT running (High Intensity Interval Training). Here is one example / style of HIIT cardio training that could be followed, there are several others that work just as well too.
Warmup
Make sure you take the proper time to warm up and stretch all your major muscle groups before starting any workout, whether it is weight training, circuit training, or even just cardio.
You should take a minimum of 10 minutes of time to complete your warm up.
Circuit training
#1 - Repetition Circuit: A Total Body Circuit Training Workout
This circuit can be done individually, or in a group, and should take about 10 minutes to finish. Beginners should take a 30 to 45 second rest after each exercise and a 3 to 5 minute rest after each circuit. Intermediate exercisers should not rest after each exercise but can rest 3 minutes after each circuit. While advanced exercisers should not rest until they have completed at least 2 circuits.
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 10 to 15 repetitions
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20 repetitions
Jump Rope: 60 seconds
Squat Jumps: 10 to 15 repetitions
Standard Push-ups: 10 to 15 repetitions
Calf Raises: 15 to 20 repetitions
Bench Dips: 10 to 15 repetitions
Abdominal Crunches: 15 to 20 repetitions
Jump Rope: 60 seconds
#2 - Running Circuit: An Outdoor Running Circuit Training Workout
This circuit is done outdoors on flat ground or on a track, and can be done individually or in a group. Mark out a distance of 200 metres, then complete 30 seconds of each exercise and walk or run 200 metres between each exercise until the rotation is completed.
Beginners can walk the 200 metres in between each exercise to catch their breath and prepare for the next exercise, while advanced exercisers should run the 200 metres.
Walking Lunges
Twist Crunches
Jumping Jacks
Push ups
Squats
Bench Dips
Squat Jumps
Push ups
Crunches
Walking Lunges
Online Resources
BodyBuilding.com
exrx
