This circuit is guaranteed to give you an effective workout in under 20 minutes, leaving little excuse to avoid going to the gym. The circuit can be performed at any gym, and the running portions can be performed either on a track or by spending three-minute sessions on a treadmill, elliptical, or rowing machine. Performing this circuit at the field houses at either Hart House or the Athletic Centre is ideal as there is enough room to perform each exercise.
Run or jog three laps around the field house.
Stop at your original starting point and complete 20 leg raises on an exercise mat. Leg raises are a great exercise that targets the lower abdominal muscles, which are not often targeted.
Leg raises: lie with your back flat on the floor, and your hands beside you with your palms facing down. Lift and lower your legs for 20 repetitions without letting your feet touch the floor.
Get back on the track and complete two more laps around the field house.
Stop once again at the starting point and complete 20 V-ups. Like leg raises, V-ups also target the mid to lower abdominals.
V-ups: lie flat on the mat with your arms outstretched behind your head. Proceed to lift your legs into the air, bringing your arms above and across your head at the same time. Your body should form a V-shape. Once again, don’t let your legs touch the floor.
Complete one lap around the field house and return to starting position.
Complete a one-minute plank on the exercise mat. Alternatively, you could do two 30-second side-planks.
Plank: prop yourself up on the exercise mat, with feet slightly less than shoulder-width apart behind you.
Concentrate on your core, and keep your back straight for best results. You should then aim to repeat each of these in reverse order. Start by running another three laps, followed by another 1-minute plank. Proceed to run two more laps, and complete 20 more V-ups. End the workout with one lap around the field house and another 20 leg raises.
