Workout Routines

10 Short Circuits for a Full-Body Shred

Got 20 minutes? These workouts build total-body strength, increase muscle endurance, and rev up your metabolism.

Short Circuit Training
Duration 20 Min Each
Equipment Yes

Winter's short days, erratic weather, and bitter temperatures can sap motivation—even for dedicated lifters who consider the gym a second home. And with willpower compromised, the idea of climbing under a Slanket and settling in for a Netflix binge can seem far more appealing than battling soul-sucking cold en route to and from the gym. If you’ve spent the past few months logging marathon workouts on the regular, we say enjoy the additional R & R and the first two seasons of Daredevil. Otherwise, it might be time for a major shakeup because it’s probably more than the weather that’s affecting your motivation.

SEE ALSO: The Anywhere 28-Day Circuit Workout

Whether your routine has grown stale and predictable, it has remained too intense (or merciful) for too long, or you’re simply looking to keep things short and sweet until the weather turns, try tagging in any of these 10 quick-hitting circuits from trainer Don Saladino the next time you consider playing hooky. Saladino, owner of Drive495 health club in New York City, has experience training high-profile clients such as Hugh Jackman, Ryan Reynolds, and other celebrities who operate on a strict time budget. In other words, his circuits will use a limited time frame to extract maximum results. All you need is a willingness to work hard for 20 solid minutes.

So the next time your backyard looks like Hoth and you tell yourself it’s too cold to train, keep the No. 20 in mind. Because if you’re unwilling to put in 20 measly minutes now, once it gets too hot to wear a shirt, you’ll be the guy thinking twice about removing his.

Instructions for High Volume Circuit

Rest 1 minute between rounds.
SALADINO SAYS: “Work for the full 40 seconds on each exercise.
Use light to moderate weight and make sure the last round is very difficult to complete.”

Instructions for Time Under Tension (TUT) Circuit

Rest 30 seconds between rounds.
**5010: Five seconds on the eccentric (lowering) phase, no pause at the midpoint, one second on the concentric (lifting) phase, and no pause at the top.
SALADINO SAYS: “When your time in the gym is limited and your goal is to develop muscularity and strength, employ this routine and its strict 5010 tempo.”

Instructions for Lower Body Circuit

Rest 1 minute between rounds.
SALADINO SAYS: “Expect to shock the lower body and get a lot of blood into your legs without the heavy pounding of maximal weights.”

Instructions for Upper Body Circuit

Rest 40 seconds between rounds.
SALADINO SAYS: “If you’re tired, back off of the intensity and focus on getting blood into the muscle.”

Instructions for Chest Circuit

Rest up to 40 seconds between rounds.
SALADINO SAYS: “The lack of rest between sets will help get a tremendous amount of blood into the muscle while giving your joints a break. Throw this circuit in right after you get off an intense program.”

Instructions for Back Circuit

Rest 40 seconds between rounds.
SALADINO SAYS: “It’s effective for limited time and for getting maximal pump in the back. I have developed the wings of many superheroes using these principles.”

Instructions for Shoulder Circuit

Rest 30 seconds between rounds.
SALADINO SAYS: “If you’re having trouble adding size to your shoulders, I’d suggest giving this routine a try.”

Instructions for Bis and Tris Antagonist Circuit

Take minimal rest between exercises.
SALADINO SAYS: “If you’re able to keep moving for 20 straight minutes without rest you’ll get a tremendous pump.”

Instructions for Abs Circuit

No rest between exercises; rest 15 seconds between rounds.
SALADINO SAYS: “Aim to keep going until you hit the 15- to 20-minute mark.”

Instructions for Metabolic Circuit

Rest 1 minute between rounds.
SALADINO SAYS: “Perform each movement at about 85%. Along with torching fat, these exercises get you moving the way the human body was meant to move.”

High Volume Circuit 3 Rounds

Exercise 1

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
-- sets
40 sec reps
15 sec rest

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
-- sets
40 sec reps
15 sec rest

Exercise 3

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
-- sets
40 sec reps
15 sec rest

Exercise 4

Military Press
exercise image placeholder
-- sets
40 sec reps
15 sec rest

Exercise 5

Machine Row
exercise image placeholder
-- sets
40 sec reps
15 sec rest

Exercise 6

Plank
exercise image placeholder
-- sets
40 sec reps
15 sec rest

Exercise 7

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
-- sets
40 sec reps
15 sec rest

Exercise 8

Triceps Pushdown
exercise image placeholder
-- sets
40 sec reps
15 sec rest

TUT Circuit 5 Rounds

Exercise 1

Front Squat
exercise image placeholder
-- sets
5 reps
30 sec rest
Tempo 5010

Exercise 2

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
-- sets
5 reps
30 sec rest
Tempo 5010

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
5 reps
30 sec rest
Tempo 5010

Exercise 4

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
5 reps
30 sec rest
Tempo 5010

Lower Body Circuit 4 Rounds

Exercise 1

Split Squat
exercise image placeholder
-- sets
10 reps
15 sec rest

Exercise 2

Dumbbell RDL to Shrug
exercise image placeholder
-- sets
10 reps
15 sec rest

Exercise 3

Lateral Lunge
exercise image placeholder
-- sets
10 reps
15 sec rest
Per leg

Exercise 4

Lying Hamstring Curl
exercise image placeholder
-- sets
10 reps
30 sec rest

Exercise 5

Leg Extension How to
Leg Extension thumbnail
-- sets
10 reps
30 sec rest

Exercise 6

Leg Press How to
Leg Press thumbnail
-- sets
10 reps
30 sec rest

Upper Boody Circuit 3 Rounds

Exercise 1

Chest-Supported Dumbbell Row
exercise image placeholder
-- sets
10 reps
15 sec rest

Exercise 2

Alternating Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Alternating Incline Dumbbell Bench Press thumbnail
-- sets
10 reps
15 sec rest

Exercise 3

Alternating Lat Pulldown
exercise image placeholder
-- sets
10 reps
15 sec rest
Per arm

Exercise 4

Hammer Curl
exercise image placeholder
-- sets
10 reps
15 sec rest

Exercise 5

Dumbbell Lying Triceps Extension You'll need: Dumbbells, Bench How to
Dumbbell Lying Triceps Extension thumbnail
-- sets
10 reps
15 sec rest

Chest Circuit 3 Rounds

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 2

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 3

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 4

Machine Seated Chest Press
exercise image placeholder
-- sets
8 reps
40 rest
4010 Tempo

Back Circuit 3-4 Rounds

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 2

Assisted Pullup
exercise image placeholder
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 3

Close-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Bench How to
Close-Grip Lat Pulldown thumbnail
-- sets
8 reps
40 sec rest
4010 Tempo

Exercise 4

Chest-Supported Row
bsn-mass-gains-chest-supported-row thumbnail
-- sets
8 reps
40 sec rest
Use a T-Bar. 4010 Tempo

Shoulder Circuit 4 Rounds

Exercise 1

Lateral Raise
exercise image placeholder
-- sets
8 reps
30 sec rest
Raise to sides. 4010 Tempo

Exercise 2

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
-- sets
8 reps
30 sec rest
4010 Tempo

Exercise 3

Seated Bentover Dumbbell Raise
exercise image placeholder
-- sets
8 reps
30 sec rest
4010 Tempo

Bis and Tris Antagonist Circuit 20 Minutes

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
-- sets
8-10 reps
-- rest

Exercise 2

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
-- sets
8-10 reps
-- rest

Exercise 3

High Cable Curl
exercise image placeholder
-- sets
8-10 reps
-- rest

Exercise 4

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
-- sets
8-10 reps
-- rest

Abs Circuit 4-5 Rounds

Exercise 1

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
10 reps
-- rest

Exercise 2

Ab Wheel Rollout
ab-wheel-rollout-bsn-mass-gainsj thumbnail
-- sets
10 reps
-- rest

Exercise 3

Landmine Press You'll need: Barbell How to
How to Do a Landmine Press thumbnail
-- sets
10 reps
-- rest

Exercise 4

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
-- sets
10 reps
-- rest

Metabolic Circuit 5 Rounds

Exercise 1

Battling Ropes
exercise image placeholder
-- sets
-- reps
-- rest
20 seconds on - 20 seconds off

Exercise 2

Sled Press
exercise image placeholder
-- sets
-- reps
-- rest
50 yards - 20 seconds off

Exercise 3

Airdyne Bike How to
exercise image placeholder
-- sets
-- reps
-- rest
20 seconds on - 20 seconds off

Exercise 4

Sprint
exercise image placeholder
-- sets
-- reps
-- rest
20 seconds on - 20 seconds off

Exercise 5

Bear Crawl
exercise image placeholder
-- sets
-- reps
-- rest
20 seconds on - 20 seconds off
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