Short On Time At The Gym? Try These Killer Exercise Circuits!

 

One of my favorite things to do when I either a) don’t have much time to workout or b) if I notice I’m distracted and not getting much done at the gym is to build a quick 3-5 exercise circuit, where I complete each move for 45 seconds and rest for the remaining 15 seconds of the minute (“45 sec on, 15 sec off”). I will set the timer on my phone and repeat the circuit, going down the list of the moves, 45 sec on 15 sec off, without breaks for 3 to 4 rounds through all exercises in that circuit. It’s killer! And will definitely leave you sweating and feeling like you just got in a great workout. If you need more rest during your circuit, try 40 seconds on, 20 seconds off and continue for 3-4 rounds. If you feel the need to add a second circuit, go for it! I will dedicate this blog post to sharing my favorite circuits I’ve created as I go– Good luck! 😉

Try this circuit below:

All you need is a weighted ball, resistance band & sandbell/weight!

Circuit 1: 45 sec on, 15 sec off
-Wall balls
-Sit-ups on incline bench with weighted ball
-Banded side to side lunges
-In and out push-ups
-Plank up-down + sandbell pull through

*Set your timer and try to go as long as you can! I try for 3-4 rounds

 

New Exercise

Advanced Circuit
All you need is a weighted ball (medicine ball), resistance band, sandbell/weighted ball and kettlebell/dumbbell

Circuit 1: 45 sec on, 15 sec off
Wall balls
Handstand push-ups on wall (if you’re unable to do this, simply hold a handstand against a wall)
Medicine ball lift and chop
Banded bear crawl
Side plank needle through x swift halfway

Circuit 2: 45 sec on, 15 sec off
Sandbell lift over shoulder + snap jump
Kettlebell/weighted lateral lunge x switch halfway
Alternating medicine ball push-ups
Toe touches

*Set your timer and try 3-4 rounds of each circuit

 

New Exercise

All you need is a bosu ball, weight, set of dumbbells

Circuit 1: 45 sec on, 15 sec off
Bosu ball push-up + squat to overhead press
Goblet squat
Walkouts + plank up-down (both sides)
Dumbbell snap jump + squat hold with DB (dumbbell) curl
Alternating plank hold (5 sec) + side plank (5 sec)

Circuit 2: 45 sec on, 15 sec off
Dumbbell military press
Bent over DB rows (alternating grip hold)
Isolated DB bench press x each arm
Weighted jackknives

*Set your timer and try 3-4 rounds of each circuit