When my energy is low, I like to head outdoors for a brisk walk in nature, but I can’t always spare the time.
That’s when I turn to a quick, at-home circuit which always gets my body feeling energised.
And, that’s exactly the thinking behind this seven-minute workout from midlife personal trainer Kate Rowe-Ham, founder of Owning Your Menopause, and author of The Longevity Solution.
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The trainer designed this full-body circuit—which incorporates strength, stability and cardio—to help you feel fired up in less than 10 minutes.
The workout can be done with or without dumbbells and focuses on moves to raise your heart rate and boost energy levels.
The benefits of this full-body circuit
Combining dynamic exercises with strength training, this full-body circuit is a great all-rounder.
Exercises like side shuffles and mountain climbers elevate the heart rate, while core movements like reverse crunches and planks build strength, improve posture and can support pelvic stability.
Explosive movements like swings and snatches also play an important role in supporting bone density, which is particularly key for women in midlife.
“This style of training builds functional strength, coordination and power, all of which help maintain independence and reduce fall risk later in life.” says Rowe-Ham
There are mental health benefits too. “Higher-intensity sessions can improve mood, boost confidence and help regulate stress levels” she adds.
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How to do the full-body circuit
If combining this workout with other strength training sessions, do this circuit one to two times a week. Otherwise, do this routine two to three times per week, allowing a recovery day between sessions.
Do one exercise after the other. Working out for 40 seconds and then resting for 20 seconds before moving on to the next exercise. Use a stopwatch, timer or intervals app to keep the time.
The whole workout should take seven minutes. On days when you have more time, you can run through the circuit twice.
The seven exercises in this workout are:
Side shuffleReverse crunchMountain climberSquatUp-down plankDumbbell snatchDumbbell swing1. Side shuffle
Time: 40sec Rest: 20sec
Weights: None
Stand with your feet hip-width apart with a slight bend in your knees.Moving quickly, step your left foot to the left, then step your right foot to the left to follow it.Continue, shuffling to the left for a few steps, then reach down and touch the floor with your right hand.Repeat in the opposite direction.Continue moving from side to side for time.Keep a slight bend in your knees, your chest facing forward and move lightly on the balls of your feet.
Trainer tip: This should feel quick and controlled rather than frantic.
Time: 40sec Rest: 20sec
Weights: None
Lie on your back with your legs extended and your hands by your sides or holding something sturdy behind your head for support.Engage your core and, with control, lift your hips and draw your knees towards your chest, extending your legs straight up if you can.Reverse the movements with control, but try not to let your legs touch the floor as you extend them.
Trainer tip: The movement should come from your lower abdominals, not by swinging your legs.
Time: 40sec Rest: 20sec
Weights: None
Start on your hands and feet, holding your body in a straight line from head to heels, and engage your core.Bring your right knee to your right elbow.Return to the start, then repeat on the other side.Continue, alternating sides with each rep, keeping your hips level and core engaged throughout.
Trainer tip: Move at a pace you can control without your lower back sagging.
Time: 40sec Rest: 20sec
Weights: None
Stand with feet shoulder-width apart.Engage your core, then sit your hips back and bend your knees as if lowering into a chair.Keep your chest facing forward and knees in line with your feet.Lower until thighs are parallel to the floor or as low as your mobility allows, then push through your heels to extend your knees and hips, standing upright.
Trainer tip: Keep the movement controlled and stable.
Time: 40sec Rest: 20sec
Weights: None
Start propped up on your toes and forearms, with your elbows directly below your shoulders, your body in a straight line from head to heels, and your core engaged.Keeping your hips level, lift your right forearm and place your right hand directly under your right shoulder and extend your right arm.Repeat on the left side.Reverse the movements to lower back down onto your forearms, one arm at a time.Alternate the leading arm with each repetition.
Trainer tip: Keep your hips as steady as possible and avoid rocking side to side.
Time: 40sec Rest: 20sec
Weights: Start with a light dumbbell and focus on getting your form right. Once you are confident you are doing it correctly, progress to a medium-heavy weight that feels challenging.
Stand with your feet slightly wider than hip-width apart, holding a dumbbell in one hand.Hinge at your hips, then bend your knees to lower the dumbbell to between your feet.Explosively extend your knees and hips, generating the momentum to begin lifting the dumbbell straight up.As the dumbbell reaches your hips, bend your elbow to pull the dumbbell straight up, flipping your hand underneath it as it reaches shoulder height.Extend your arm to press the dumbbell overhead.Lower with control and repeat for five reps before switching sides.
Trainer tip: The move should be primarily powered by your hips, rather than your arm, and the lifting portion should be done in one smooth movement. The dumbbell should travel close to your body.
Time: 40sec Rest: 20sec
Weights: Start with an 8-12lb (4-6kg) dumbbell and focus on form.
Stand with your feet slightly wider than hip-width apart and a slight bend in your knees, holding one end of a single dumbbell in both hands, in front of your thighs.Engage your core, then hinge forward at your hips, pushing your butt back, allowing the weight to swing back between your legs.Drive your hips forward to swing the dumbbell up to chest height (or lower if that’s more comfortable), keeping your back flat and core engaged.Let the dumbbell swing between your legs again, going straight into the next rep.
Trainer tip: The movement should be primarily powered by your hips, rather than your arms.
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