Even if you’re a die-hard committed fitness enthusiast, there are still days when you may not have the time to get a full one-hour (or more) of exercise. But you really don’t need an hour to get in an effective workout. By combining the right type of exercises with all-out effort, you can easily burn 300 calories in less than 30 minutes. The key is to give it your all in terms of intensity, speed and using heavy weights. Here is a great 25-minute circuit that will hit every muscle group while getting your heart rate up at the same time.
Do the following exercises for 45 seconds each, resting only 15 seconds between each exercise. When you complete the circuit, rest for one minute and then repeat the circuit two more times.
Be sure to warm up for at least five minutes before you begin this circuit. After that, go full throttle lifting, jumping and pressing your way to reach your fitness goals. Again, keep the weights heavy, the movements quick and the rest periods to only fifteen seconds. Because this circuit is short, it’s important to use maximum effort. Once you’re done, you will be glad that it lasted only 25 minutes!
Burpees: Both hated and loved at the same time, this full-body exercise is a great start to your circuit (and it gets a tough one out of the way early on). Click here to learn how to do burpees.
Resistance Band Overhead Squat Press: This multi-muscle exercise works both your upper and lower body, not to mention your core. Keep your abdominals tight throughout the full 45 seconds and be sure to push the resistance band overhead as you are coming up from your squat. Here’s how to do it.
Kettlebell Renegade Rows: Working opposing muscle groups is a great way to get more bang for your buck in a shorter amount of time. This exercise can be modified and done on your knees rather than your toes. Click here to learn how to do it.
Alternating Forward or Reverse Lunges with Bicep Curls: With this exercise, you have the option of doing either forward lunges or reverse lunges. Some people find that forward lunges bother their knees. Reverse lunges are still effective and when paired with bicep curls, it certainly will not feel any easier. Here’s how to do a reverse lunge.
Mountain Climbers: Don’t make the mistake of popping your butt in the air while doing mountain climbers. Maintain a perfect pushup position while bringing your knees all the way into your chest as fast as you can. Here’s how to do them.
Power Squat: Prepare your quads and glutes for a lot of work on this one. It will be tough, but worth it in the end! Here’s how to do a power squat.
Tricep Push-ups: Unlike traditional push-ups, your arms and elbows will be close to your body — close enough that the inside of your arms brush against your body as you lower yourself to the ground. Try them first with your knees on the ground. As you get stronger, perform them on your toes like a regular push-up. Here’s how to do a tricep push-up.
Box Jumps: Use a step/bench/box that is at least a foot high and jump up onto it and then jump off of it. Be sure that you are landing completely on top without your heels hanging off the edge. For more info, click here to learn how to do a box jump.