This 15-minute workout will reboot your hormones to make sure you reach your weight loss goals. Do this circuit training workout every day. All circuits are 2 sets of 10 reps. Each page is one set.
Circuit training has been shown to decrease inflammation and stress in the body, which can directly affect all hormones, especially cortisol, leptin, and ghrelin.
Cortisol, also known as the “fight or flight” hormone, is a hormone released from the adrenal gland in response to stress. Research shows that training on a consistent basis helps regulate cortisol release. Activities should be low in intensity since moderate to high intensity exercise elevates cortisol levels compared to low intensity exercise. Your training intensity is based on your ability to recover from exercise, so it is important not to over-train and follow the program given to you!
Leptin is responsible for signaling the brain about satiety. Overproduction of leptin may cause leptin resistance, so that your brain does not receive the signals to stop feeling hungry, to stop eating or to stop storing fat. Exercise helps lower inflammation in the body thus making leptin receptors more efficient.
Ghrelin is responsible for increased appetite, decreased fat metabolism, and increased weight gain, so lower levels are optimal for weight loss. Studies show that low intensity exercise decreases ghrelin.
Our circuit training also improves postural control and reinforces breathing patterns in order to reduce stress and balance hormones. Stress increases cortisol and ghrelin, and our aim is to decrease these hormones! Leptin can also contribute to stress because of its effect on the vagus nerve and therefore it needs to work optimally.