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7 Circuit Workouts to Hit Every Muscle Group

Maintain your hard-earned physique with these 20-minute body-part workouts.

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Male-Bodybuilder-Standing-Bench-Barbell
MRBIG_PHOTOGRAPHY / Getty
Male-Bodybuilder-Standing-Bench-Barbell
MRBIG_PHOTOGRAPHY / Getty

Assuming you’ve spent the winter months packing on mass and then springtime losing the excess body fat you put on, you’re probably looking pretty damn good by now. If so, congrats. The good news is that the hard part is over—now you just need to maintain your physique until the sun of summer sets. And now that you’re in maintenance mode, you don’t need to spend untold hours every day toiling away in a sticky gym just to nail down your physique.

Thankfully, evidence supports the benefits of shorter workouts. The British Journal of Sports Medicine found that just 10 minutes of exercise per week could improve your overall health, and the Journal of Cognitive Neuroscience linked 20 minutes of exercise to improved memory function

Not a bad bonus, huh? Now choose one of these 20-minute workouts, broken down by body part, get a workout in—and then get the hell outside!

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Routine

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Lower-Body Circuit

Do each exercise consecutively and moving on to the next set.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

Split Squat to Press

Equipment
Barbell
Sets
4
Reps
10
Rest
15 sec.
Exercise 3 of 0

Lateral Lunge

Equipment
Sets
4
Reps
10
Rest
15 sec.
Per Leg
Exercise 4 of 0

Leg Press

Equipment
Sets
4
Reps
10
Rest
15 sec.

Upper-Body Circuit

Do each exercise consecutively and moving on to the next set.

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
40 sec.
Exercise 7 of 0

Alternating Lat Pulldown

Equipment
Sets
3
Reps
10
Rest
40 sec.
Per Arm
Exercise 8 of 0

Hammer Curl

Equipment
Sets
3
Reps
10
Rest
40 sec.
Exercise 9 of 0

Lying Triceps Extension

Equipment
Dumbbells
Sets
3
Reps
10
Rest
40 sec.

Chest Circuit

Do each exercise consecutively and moving on to the next set.

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
3
Reps
8
Rest
40
TEMPO: 4-0-1-0
Exercise 11 of 0

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0
Exercise 12 of 0

Dip

Equipment
Dip Station
Sets
3
Reps
8
Rest
40 sec
TEMPO: 4-0-1-0
Exercise 13 of 0

Machine Press

Equipment
Sets
3
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0

Back Circuit

Do each exercise consecutively and moving on to the next set.

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 0

Deadlift

Equipment
Barbell
Sets
4
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0
Exercise 15 of 0

Assisted Pullup

Equipment
Sets
4
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0
Exercise 17 of 0

Hammer Pulldown

Equipment
Sets
4
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0
Exercise 18 of 0

Chest-Supported Row

Equipment
Sets
4
Reps
8
Rest
40 sec.
TEMPO: 4-0-1-0

Shoulder Circuit

Do each exercise consecutively and moving on to the next set.

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 0

Lateral Raise

Equipment
Sets
4
Reps
8
Rest
30 sec.
TEMPO: 4-0-1-0
Exercise 20 of 0

Dumbbell Front Raise

Equipment
Dumbbells
Sets
4
Reps
8
Rest
30 sec.
TEMPO: 4-0-1-0
Exercise 21 of 0

Seated Bent Over Dumbbell Row

Equipment
Sets
4
Reps
8
Rest
30 sec.
TEMPO: 4-0-1-0

Bi's and Tri's Circuit

Complete all exercises consecutively within 20 minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 22 of 0

Barbell Curl

Equipment
Sets
--
Reps
8-10
Rest
Minimal
Equipment
Barbell, Bench
Sets
--
Reps
8-10
Rest
Minimal
Exercise 25 of 0

Rope Pushdown

Equipment
Cable Machine
Sets
--
Reps
8-10
Rest
Minimal

Abs Circuit

Complete all exercises consecutively 4-5 times. Resting 15 seconds between rounds.

Exercise
Equipment
Sets
Reps
Rest
Exercise 26 of 0

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
--
Exercise 28 of 0

Landmine Twist

Equipment
Sets
--
Reps
10
Rest
--
Exercise 29 of 0

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
--
Reps
10
Rest
--
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