How to Circuit Train (in the gym and outside) in 30 min

Most free gym classes are a hour long, personal trainers can be costly for a hour session, running in place on a treadmill can be boring and so on. What's an athlete to do? Circuit Train! Whether you're in the gym or outside you can get a full body work-out in 30 minutes and burn as many calories as one of those hour long gym fitness classes.

Interval training or circuit training is the combination of both anaerobic and aerobic activity done in succession of one another.

Difficulty: Moderately Easy

Instructions

1. At the gym begin with a 2 minute jog on the treadmill, level 6 or above and an incline of 2%. Outside jump rope for 300 turns, it should take you about 3 minutes.

2. Walking or standing lunges for a full leg stretch and work-out for 2 minutes (no rest) followed by wall squats for 60 seconds. These can be done either in or out of the gym.

3. Repeat #1

4. In the gym, dumbbell or machine chest press with ¼ your body weight for 25 reps, outside 25 military push-ups (shoulders directly above your wrists). Followed immediately by 25 body weight chair/bench dips. Repeat for 3 sets with 15 seconds rest between reps.

5. Repeat #1

6. In the gym, Lat pull-down with ½ your body weight for 15 reps, outside wide grip pull ups until failure. Followed by straight bar curls ¼ body weight for 15 reps, outside close grip (palms facing you) chin ups until failure. Repeat for 3 sets with 15 seconds rest between reps.

7. Repeat #1

8. In the gym, dumbbell shoulder press with 15% of your body weight for 15 reps, outside, use a challenging resistant band for 15 reps, also of shoulder press, followed by 25 ab crunches and 50 bicycle abs, repeat for 3 sets.

Tips & Warnings

• In 30 minutes or less you'll achieve a full body circuit training work-out and burn as many calories as a hour work-out in half the time.