20-Minute time saver Fitness Circuit
Total Body Exercise - Weight Loss / Tone / Fitness
Time: 20 minutes Equipment: Dumbbells 5kg women 10kg men
Home or Gym Fitness Workout Description & Benefits:
Igniting Consistency in Your Fitness Journey: A Personal Trainer's Guide from the Wirral
As a Wirral personal trainer, I've seen firsthand how crucial consistency is in transforming fitness routines from a chore into a lifestyle. Most of my personal training clients on the Wirral have faced the same difficulty over the years in maintaining momentum when life gets tricky.
Today, I've created two things for you! One is a challenging workout routine; however, it's effective and gives you results quickly with very little equipment. Time and access to equipment are often why people need help to stay consistent. Despite a busy lifestyle, you can complete this workout regardless of where you are.
The second thing is an overview of how to structure a week of exercise. I've made this simple and also varied the exercises to keep novelty and a sense of balance of strength, cardio, and mobility work.
Structured Plans Pay-off
Here's the thing, when something is part of your schedule, you're more likely to follow it. That's why I create workout plans for my clients that integrate smoothly into their weekly routines. This minimises the guesswork and maximises their potential for success.
Don't worry so much about how many calories you burn. You need to keep focused on being consistent, and this will help you create sustainable habits that enhance your fitness, fat loss, and functional strength journey.
Keep on the path of consistency, and you'll soon torch the fat, shape your body, and perform like an athlete, my friend!
Your Weekly Workout Breakdown
Here's how we'll keep you moving with variety and purpose, ensuring that each workout builds your fitness and keeps you on track:
Monday: Cardio Day
We kick off the week with 30 minutes of interval training. Whether it's sprinting at your local park or on a treadmill, this session is designed to boost your heart rate and start your week on a high note. Cardio is essential not just for weight loss but for overall heart health.
Wednesday: Strength Training Day
Midweek, we focus on building strength. I often remind my clients on the Wirral that strength training isn't just about lifting weights; it's about creating a functionally able body that can comfortably manage any physical activity you're likely to encounter in your daily life.
- Warm-up (10 minutes): Dynamic stretches and light cardio to prepare your muscles.
- Circuit Training: You'll perform a circuit of jump squats, press-ups, dumbbell/kettlebell swings, and burpees, increasing and decreasing the reps to push your limits and enhance your strength.
- 10 Jump squats / 15 / 20 / 25 / 20 / 15 / 10
- 10 Press-ups
- 10 Dumbbell/kettlebell swings
- 10 burpees
- Rest 1 minute between rounds
- Cool-down (5 minutes): Stretching to aid recovery and improve mobility.
Friday: Active Recovery
Active recovery is vital to any successful fitness plan. You can do any of the following:
- Yoga
- Pilates
- Mobility flow
- Individualised stretching routine (stretching your tight areas)
Weekend Challenge: Fun Fitness
- You need to include fun in your training routine. This weekend, why not try an activity that gets you moving while you have a great time with friends, family, or even on your own? Perhaps a hike across the landscapes of the Wirral or a game of football with friends. It can be anything that keeps you moving for at least one hour. Incorporating fun helps you keep balance in your life. To learn the critical steps to build a balanced lifestyle (Click here)
Making It Stick: Your Path to Consistency.
Key point: You need to bolster your fitness workouts with a high-protein diet. Download my FREE high protein recipe book here for great-tasting meals (Click here)
Sticking to a fitness plan can be hard work, but it becomes much easier with the right mindset and a well-structured plan that fits your lifestyle. Here's how this plan helps you stay on track:
- Built-in Variety: By mixing cardio, strength, and recovery, you'll be engaged and avoid fatigue from workouts.
- Progressive Challenges: Each workout is designed to build on the last, helping you see tangible progress in your strength, endurance, and confidence.
- Social Integration: Including fun, social activities, and weekend challenges keeps the joy in your fitness journey. It's not just about the gym; it's about you having an active, healthy life.
Conclusion
As your dedicated Wirral personal trainer, I aim to help you find the joy and value in consistent, varied exercise. Whether aiming for weight loss, enhanced fitness, or strength training on the Wirral, remember that consistency is your greatest friend… use it!
If you need any more help with your fitness, fat loss, and strength goals on the Wirral or Online, then book in for a free consultation here
Good luck my friend, and keep fit, lean, strong, and healthy.
Lewis
Home & Gym exercise guideline
Disclaimer: Please ensure you seek medical advice before doing this routine should you have any medical condition. By completing this exercise routine you accept 100% responsibility for your own health & safety and you accept doing this routine is at your own risk. Should you suffer an injury or any other issue you agree Lewis Bailey cannot be held liable!
1. You must start by doing at least a 10-minute warm-up. Note, this is not to be included in the 20-minute workout.
2. Follow every exercise with the best possible form to avoid the risk of injury but also go through as much range of motion as possible to keep the tension on the muscle tissue. You want to aim for both quality and the quantity of repetitions when doing this.
3. There are 4 exercises to follow, and you must complete the reps stated above on each exercise without stopping if possible. Once you have completed the 4 exercise circuit then take 1 minute rest before repeating the circuit again with the stated rep ranges. Should you begin to fail at any exercise because of exhaustion, take a couple of seconds rest, and then continue. If you struggle, don't worry; with practice, you'll soon be able to do it once you get fitter and stronger!
4. Water - When you need some water at certain stages, make sure it's handy and aim to drink it during your 1 minute rest period between circuits.
5. Weights - The 5 or 10kg dumbbells will be more than enough should you conduct the exercises in the video.
