Here is a quick 10 minute Circuit to try which we do at Bootcamps in Leeds with UK Outdoor Fitness

 Time (Minutes & Seconds) / Level of Intensity Easier / Harder

10-Minute Full-Body Circuit

1. 1.  1 min Jumping Jacks
      Gets your heart rate up right away.
   2. 1 min Bodyweight Squats
      Keep your chest up and knees tracking over toes.
   3. 1 min Push-Ups
      Modify on knees if needed.
   4. 1 min Stepping Quad Burner / Jumping Quad Burner*
   5. 1 min Lunges
      Alternate legs, step forward or backward.
   6. 1 min Plank
      Keep your body in a straight line.
   7. 1 min High Knees
      Run in place, lifting knees high.
   8. 1 min Glute Bridges
      Squeeze at the top for maximum effect.
   9. 1 min Burpees
      Step back instead of jumping if needed.
   10. 1 min Bicycle Crunches
       Slow and controlled for better core engagement.

Do the exercises continuously without rest—aim to complete one or two rounds back-to-back. Reduce each exercise to 30 seconds for a less intense workout.

*Jumping Jack (Hard version) http://catfoodisgoodforyou.com/wp-content/uploads/2014/02/star-jumps1.jpg easier version don’t jump in the air

*Quad Burner Ski Squat (Knee close squat stepping into wide squat) Hard version Jumping in too these positions or even add a bench

So why Circuit train?

Circuit is training is just one form of Interval Training which is proven to be one of the best forms of increasing your fitness, losing weight and lowering your blood pressure and heart rate if you need to do so. Circuit Training Can also improve strength, Stamina, speed and overall body conditioning. Our 10 minute circuit can really push your body to levels which will help you move into different intensities with short bursts of exercise. These types of circuit can be repeated as many times as you like and adapted to your fitness levels from 30 second to 90 seconds per exercise

Testing Heart Rate

A healthy suggested resting heart rate is 60-80 (60-100 NHS 2014) and under 60 deemed as excellent. The more your exercise and eat health the better this will be

Good links on Blood pressure and Resting Heart Rate

• High Blood Pressure
• Resting Heart rate  How to check
• Resting Heart Info NHS