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I’ve talked to you about at-home cardio exercises that I performed to lose weight, today I am going to talk to you about resistance training the benefits plus some sample circuits you can do at home.
Resistance training or strength training will increase your lean muscle, meaning you will burn more fat. When you push yourself with weights, dumbbells, bands or a Kettle Bell or perform push-ups, squats, planks, crunches or any other exercise using your body weight, you will strengthen your muscles. You want this, strong bones are a fantastic thing to have as you may reduce your risk of osteoporosis. Joints will feel better, you’ll be more stable, you’ll look firm and trim making you feel great.
Not only will you burn fat, you’ll burn more calories and your metabolism will speed up!
I do not workout at a gym, everything I have done since January 2, 2013 has been in the comfort of my own home. For strength training I would highly recommend purchasing a Dumbbell Set, for the time being soup cans or water bottles would work. I’m not a pro, just a mom that has done this all alone.
Circuits are what I always perform. You get change, so will not get disinterested in the workouts. Circuits are fast paced movements going from one exercise to the next without a break. Sure you can take a short break if you need to, but you really do not want to stop. In a circuit, you’ll perform a set number of exercises (usually 3-5) with a set number of repetitions-how many time you’ll repeat the specific exercise (8-12 reps). Circuits will have you working your whole body and specific muscle groups, arms, legs, abs, etc.
Change it Up
Each day try something a bit different. Your body gets so used to the exercises you are performing, that you won’t see the benefit you want. If yesterday you performed 8 reps of dumbbell curls, today perform 10 reps. Never go above 12 though. If yesterday you used 5 lb weights today use 8 lbs.
Choose one of these circuits every other day doing each exercise with 8 reps. Here’s an example. On Tuesday you choose circuit one. Complete exercise 1 with 8 reps. Go to exercise two, 8 reps. Then exercise 3, 8 reps. Repeat this for a total of five times. You can always make your own circuits from these exercises as well as these are a mixture of beginner to advanced.
Always stretch, warm up, cool down and have water handy. For a warm-up I like to go on a brisk walk for 5-10 minutes with my arms moving with stretches beforehand. I will link all of the exercises to videos or images so you can perform correctly. If you are a beginner modify! You should never feel uncomfortable, as you continue to perform you’ll get a good feel and be ready to challenge yourself. Resistance training should be performed every other day with cardio in between. For instance Monday: Cardio Tuesday: Resistance Wednesday: Cardio Thursday Resistance Friday Cardio. I’m a weekend off girl.
Remember to always consult your doctor, diet and nutrition is a huge part of living a healthy lifestyle and proper form is key. If you can not start with weights then do without but try:) Not all exercises are with weights, some are just your body weight. Good luck, let me know if you try these!
Once you are ready add one or two more exercises to your circuit and more reps. Like I said change it up. If you performed circuit 2 on Tuesday, perform circuit 4 on Thursday. On Friday perform 2 more reps of an exercise.
And ladies if you are worried about getting bulky, don’t worry, you’ll just get trim and toned, like yours truly. I may look bulky, but I’m flexing here.
See toned arms, all from resistance training! Now go eat a high protein meal or protein smoothie!