No Time to Exercise?
By Karen Sessions

No Time to Exercise? I hear it all the time. "I just don't have time to exercise." Today's busy lifestyle of a two incomes, taking care of your kids, as well as the neighbors kids, cleaning house, mowing the lawn, cooking meals, shopping, and running errands, etc. Who has time to exercise?

If you can spare twenty minutes of your time three days a week, you can have a quality exercise program complete with cardiovascular and resistance training. All you need is a bench and a set of adjustable dumbbells.

The exercise program I am referring to is Circuit Training. It is a method of training that is ideal for building endurance, improving your cardiovascular and circulatory system, as well as building muscle strength.

Circuit Training is divided into a series of various exercises with minimal rest between sets. The goal in Circuit Training is to increase the heart rate. It usually consists of 12 to 15 repetitions for each exercise with 15 to 25 seconds of walking or some other form of aerobic move between each exercise.

Below is a Circuit Training program that is fast, safe, and effective.

Exercise: Flat Bench
Set: 4
Repetitions: 12-15


No Time To Exercise Exercise: Shoulder Press
Sets: 4
Repetitions: 12-15


Exercise: Overhead Ext.
Sets: 4
Repetitions: 12-15


Exercise: Bentover Rows
Sets: 4
Repetitions: 12-15


Exercise: Squats
Sets: 4
Repetitions: 12-15


Exercise: Straight Bar Curls
Sets: 4
Repetitions: 12-15


How to Perform:

Begin with the first exercise, the Flat Bench Press. Do one set of 12 to 15 reps. After you complete your last repetition walk in place for 15 to 25 seconds, and then move on to the second exercise, the Shoulder Press. Complete 12 to 15 repetition and then either walk in place or do jumping jacks for 15 to 25 seconds and move on to the next exercise.

After you complete one full round of each exercise and repeat the cycle three more times.

Conclusion to No Time to Exercise

With Circuit Training, keep your focus on keeping your heart rate up. Be sure your form on each exercise is correct to prevent injuries and if you feel winded, walk around until you catch your breath.

In addition to Circuit Training, a clean nutrition program is essential to bring down body fat levels. Be sure you are eating a balance of complete protein, essential fats, as well as complex carbohydrates.

Carbohydrate Rotation in conjunction with Circuit Training is powerful ammunition for diminishing unwanted body fat.

About The Author

Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six e-books on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Featured EBook:

Lose Weight Forever How to Lose Weight, FOREVER!
"I Can Teach You How To Lose Weight Forever And Never Gain It Back..."

You Have Been Lied To In The Past About Weight Loss. I'm Blowing The Whistle And Exposing All The Weight-Loss Secrets!

I will EXPOSE all the myths being sold on the late night infomercial's, media, magazine ads, etc. From here on out you get the raw truth about weight loss, and how to conquer it!




More Karen Sessions Articles

More Bodybuilding & Fitness Articles




Female Model

Male Model

  • 2013 Fitness Atlantic DVD
  • 2012 Fitness Atlantic DVD
  • 2012 WBFF Eastern US Championship
  • 2011 Fitness Atlantic DVD
  • Fitness Atlantic 2010 DVD
  • Fitness Atlantic 2009 DVD
  • Fitness Atlantic 2008 DVD
  • Fitness Atlantic 2007 NPC Dutchess Classic
  • Fitness Atlantic 2006 NPC Northeastern
  • Fitness Atlantic 2006 DVD
  • 2005 INBF New York State
  • 2004 Fitness Atlantic DVD
  • 2003 Fitness Atlantic DVD
  • 2002 Fitness Atlantic DVD
  • 2001 Fitness Atlantic DVD
  • 2000 Fitness Atlantic DVD
  • 1999 Fitness Atlantic DVD
  • Rachelle Cannon – Queen of Quands
  • Hugh Ross Access Granted
  • 2013 Fitness Atlantic DVD