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The Circuit-Based Training Program to Get Ripped in 25 Minutes a Day

This full-body, ballbuster circuit program will get you in and out of the gym in 25 minutes every day—with a pump and sweat so good, you’ll wonder why you haven’t always trained like this.

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  • 4 days per week

  • 36

  • Yes

25-Minute-Workout-Chiseled-Physique
Per Bernal / M+F Magazine
25-Minute-Workout-Chiseled-Physique
Per Bernal / M+F Magazine

It’s not efficiency for efficiency’s sake. Getting in and out of the gym in 25 minutes wouldn’t be an attractive proposition if your gains had to be shortchanged in the process. After all, we believe most M&F readers are like us, and we don’t mind spending a long time in the gym. We find refuge in the iron, and we’re not looking for any shortcuts

With that said, speeding up your training sessions can work to your benefit. Keeping your heart rate elevated helps burn fat and raises your metabolism. While the goal of this program is not to add muscle size—we want to get you ripped—there is enough volume to ensure you’ll harden the muscle you’ve got.

The first circuit has three moves to develop power and one for aesthetics; the second circuit features one power move, two strength builders, and an aesthetic finisher. On each day, do Circuit 1 twice, then do Circuit 2 twice, resting two minutes between circuits. Don’t rest between exercises. 

Lastly, you’ll wrap things up with an all-out cardio burst. To keep things interesting, this is a different activity every day. To minimize unwanted rest periods, lock down the equipment and real estate you need prior to your first rep. Once you get started, the next real break you take will be the one on the car ride home.

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Routine

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Day 1: Circuit 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 3 of 36

Jumping Split Squat

Equipment
Sets
--
Reps
10 per side
Rest
--
Exercise 4 of 36

Barbell Curl

Equipment
Sets
--
Reps
12
Rest
--
Exercise 5 of 36

Barbell Curl

Equipment
Sets
--
Reps
12
Rest
--
*Add dropset

Day 1: Circuit 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 36

Dumbbell Overhead Press

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--
Exercise 8 of 36

Dumbbell Stiff-Leg Deadlift

Equipment
Sets
--
Reps
10
Rest
--
Exercise 9 of 36

Hammer Curl

Equipment
Sets
--
Reps
12
Rest
--
Exercise 10 of 36

Hammer Curl

Equipment
Sets
--
Reps
12
Rest
--
*Add Dropset
Exercise 11 of 36

Rowing Machine

Equipment
Sets
--
Reps
500 meters
Rest
--
As fast as possible

Day 2: Circuit 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 36

Dumbbell Rear Delt Flye

Equipment
Dumbbells
Sets
--
Reps
15
Rest
--
Exercise 15 of 36

Dip

Equipment
Dip Station
Sets
--
Reps
25
Rest
--

Day 2: Circuit 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 36

Reverse Triceps Pushdown

Equipment
Sets
--
Reps
--
Rest
--
Exercise 20 of 36

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
200 skips
Rest
--
As fast as possible

Day 3: Circuit 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 36

Seated dumbbell lateral raise

Equipment
Dumbbells
Sets
--
Reps
12
Rest
--

Day 3 : Circuit 2

Exercise
Equipment
Sets
Reps
Rest

Day 4: Circuit 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 30 of 36

Medicine Ball Rotational Throw

Equipment
Medicine Ball
Sets
--
Reps
10 per side
Rest
--
Exercise 33 of 36

Lying Triceps Extension

Equipment
Dumbbells
Sets
--
Reps
10
Rest
--

Day 4: Circuit 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 34 of 36

Cable Woodchop

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
--
Reps
15 Per Side
Rest
--
Low to High
Exercise 35 of 36

Front Raise

Equipment
Resistance Band
Sets
--
Reps
10
Rest
--
After Front Raise Movement Spread Your Arms To Form A "T"
Exercise 36 of 36

Lateral Raise

Equipment
Sets
--
Reps
10
Rest
--
After Lateral Raise Movement bring your arms to the front of your body. Lower and repeat.
Exercise 38 of 36

Box Jump

Equipment
Box
Sets
--
Reps
10
Rest
--
Combine this exercise with a Jump Rope.
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