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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.

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Short Circuit Training
Short Circuit Training

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.

Cable Biceps Curl
Per Bernal

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.”

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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.”

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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.”

Routine

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High Volume Circuit

3 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 0

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
--
Reps
40 sec
Rest
15 sec
Exercise 2 of 0

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
--
Reps
40 sec
Rest
15 sec
Exercise 3 of 0

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
--
Reps
40 sec
Rest
15 sec
Exercise 6 of 0

Plank

Equipment
Sets
--
Reps
40 sec
Rest
15 sec
Exercise 7 of 0

Barbell Biceps Curl

Equipment
Barbell
Sets
--
Reps
40 sec
Rest
15 sec
Exercise 8 of 0

One-Arm Triceps Pushdown

Equipment
Sets
--
Reps
40 sec
Rest
15 sec

TUT Circuit

5 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 0

Front Squat

Equipment
Sets
--
Reps
5
Rest
30 sec
Tempo 5010
Equipment
Barbell, Bench
Sets
--
Reps
5
Rest
30 sec
Tempo 5010
Exercise 11 of 0

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
5
Rest
30 sec
Tempo 5010
Exercise 12 of 0

Bodyweight Dip

Equipment
Dip Station
Sets
--
Reps
5
Rest
30 sec
Tempo 5010

Lower Body Circuit

4 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 0

Bodyweight Split Squat

Equipment
No Equipment
Sets
--
Reps
10
Rest
15 sec
Exercise 15 of 0

Lateral Lunge

Equipment
Sets
--
Reps
10
Rest
15 sec
Per leg
Exercise 16 of 0

Lying Hamstring Curl

Equipment
Sets
--
Reps
10
Rest
30 sec
Exercise 18 of 0

Leg Press

Equipment
Sets
--
Reps
10
Rest
30 sec

Upper Boody Circuit

3 Rounds

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
15 sec
Exercise 21 of 0

Alternating Lat Pulldown

Equipment
Sets
--
Reps
10
Rest
15 sec
Per arm
Exercise 22 of 0

Hammer Curl

Equipment
Sets
--
Reps
10
Rest
15 sec
Equipment
Bench, Dumbbells
Sets
--
Reps
10
Rest
15 sec

Chest Circuit

3 Rounds

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
--
Reps
8
Rest
40 sec
4010 Tempo
Exercise 25 of 0

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
--
Reps
8
Rest
40 sec
4010 Tempo
Exercise 26 of 0

Bodyweight Dip

Equipment
Dip Station
Sets
--
Reps
8
Rest
40 sec
4010 Tempo

Back Circuit

3-4 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 0

Barbell Deadlift

Equipment
Barbell
Sets
--
Reps
8
Rest
40 sec
4010 Tempo
Exercise 29 of 0

Assisted Pullup

Equipment
Sets
--
Reps
8
Rest
40 sec
4010 Tempo
Exercise 30 of 0

Close-Grip Lat Pulldown

Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
--
Reps
8
Rest
40 sec
4010 Tempo
Exercise 31 of 0

Chest-Supported Row

Equipment
Sets
--
Reps
8
Rest
40 sec
Use a T-Bar. 4010 Tempo

Shoulder Circuit

4 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 0

Lateral Raise

Equipment
Sets
--
Reps
8
Rest
30 sec
Raise to sides. 4010 Tempo
Exercise 33 of 0

Dumbbell Front Raise

Equipment
Dumbbells
Sets
--
Reps
8
Rest
30 sec
4010 Tempo
Exercise 34 of 0

Seated Bentover Reverse Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
--
Reps
8
Rest
30 sec
4010 Tempo

Bis and Tris Antagonist Circuit

20 Minutes

Exercise
Equipment
Sets
Reps
Rest
Exercise 35 of 0

Barbell Biceps Curl

Equipment
Barbell
Sets
--
Reps
8-10
Rest
--
Equipment
Barbell, Bench
Sets
--
Reps
8-10
Rest
--
Exercise 38 of 0

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
--
Reps
8-10
Rest
--

Abs Circuit

4-5 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 39 of 0

Hanging Leg Raise

Equipment
Pullup Bar
Sets
--
Reps
10
Rest
--
Exercise 41 of 0

Landmine Press

Equipment
Barbell
Sets
--
Reps
10
Rest
--
Exercise 42 of 0

Cable Crunch

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

Metabolic Circuit

5 Rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 43 of 0

Battling Ropes

Equipment
Sets
--
Reps
--
Rest
--
20 seconds on - 20 seconds off
Exercise 44 of 0

Sled Press

Equipment
Sets
--
Reps
--
Rest
--
How to
50 yards - 20 seconds off
Exercise 45 of 0

Airdyne Bike

Equipment
Sets
--
Reps
--
Rest
--
20 seconds on - 20 seconds off
Exercise 46 of 0

Sprint

Equipment
Sets
--
Reps
--
Rest
--
20 seconds on - 20 seconds off
Exercise 47 of 0

Bear Crawl

Equipment
Sets
--
Reps
--
Rest
--
20 seconds on - 20 seconds off
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