Strength circuits are circuits of two, or more, strength training exercises where the targeted number of repetitions are challenging to complete (typically between 65-75% of one rep max, or 10-15 reps). These types of circuits allow you to complete a single workout in 30 minutes or less by burning tons of calories and fat while gaining lean muscle. If you have some left over energy after the circuits, perform a HIIT circuit such as treadmill or rowing sprints for 3-6 minutes but trust me you won't have much energy left if you do it right!
Use this workout as a blueprint for your future workouts if you are pressed for time.
Choosing the right exercises is key to building an effective strength circuit. Notice the order of the exercises whether it's alternating between a push and pull exercise or a lower to an upper body exercise.
Rest as little as needed between exercises with a 60 second break after each set
Bent over row
plyo bench push up
front load squat
standing shoulder press
Front load reverse Lunges