Strength Circuit

by Mel on February 25, 2013

If you want to get fit fast, try a strength training circuit workout!  You can accomplish more in a limited amount of time because you work your major muscle groups, plus you heart and lungs at the same time.  A strength circuit burns 30 percent more calories than a typical weight workout and can help you achieve your fitness goals more quickly while incorporating beneficial cardiovascular training as well.


The Strength Circuit Workout

Complete each strength move for 1 minute with minimal rest before moving onto the next move.  After you finish all seven moves complete 5 minutes of moderate-intensity cardio: jumping rope, stair climbing, jogging in place, squats, lunges, etc.  Finally, repeat the entire circuit doing each move for 1 minute again followed by another 5 minutes of moderate-intensity cardio.

This workout will take approximately 30 minutes.  When you are just beginning, you can start with 15 minutes by cutting the times in half and then building up to the full workout as you increase your endurance.  Also, try increasing your intensity level with each session.

You will need a set of 5 to 8 pound dumbbells.


Squats with a Jump

Targets glutes, quads, and calves

Hold a dumbbell in each hand, arms by your sides, feet hip-width apart.

Slowly bend knees and squat down as if sitting in a chair, keeping weight over heels and knees behind toes. Pause at the lowest point and then jump 2 to 3 inches off the floor, landing in a squat with knees bent. Repeat.



Targets shoulders, triceps, chest, and core

On the ground, positioning palms below shoulders, with legs and body extended in a straight line. Bend elbows 90 degrees, keeping abs tight and head in line with spine; straighten arms and push back to starting position. Repeat for 30 seconds.

Then hold the full-push-up starting position (plank) for 30 seconds.



Targets glutes, hamstrings, quads, and shoulders

Stand with a 5 pound dumbbell in each hand, arms at sides, palms in. Lunge forward with left foot, raising arms out to sides until they are at shoulder height. Lower the weights as you step left foot back to start. Repeat with right leg; continue, alternating legs.


Dumbbell Row

Targets triceps, back, and abs

Stand tall with arms at sides, feet hip-width apart and knees slightly bent, holding a 5- to 8-pound dumbbell in each hand, palms in. Hinge upper body 45 degrees forward from the waist. Keep abs engaged and back flat. Pull left hand toward body, keeping elbow close to side; hold 1 count, then lower. Switch arms and repeat.


Hip Lift

Targets glutes and hamstrings

Lie on your back on ground, knees bent, arms at sides.

Lift hips toward sky, squeezing glutes and hamstrings at the top of the movement lift right foot from the ground, extending right leg so thighs are parallel to the floor. Hold for 5 seconds; keep hips even by pushing strongly through the left leg.

Bring right foot back to ground and lower hips. Switch legs and repeat, continue alternating legs.



Targets core

Lie on your back, knees bent over hips. Place fingertips behind ears with elbows bent.

Gazing up, extend left leg 45 degrees while bringing left side of the chest toward bent right knee.

Switch legs and repeat, straightening right leg, bringing right side of the chest toward bent left knee.


Wall Sit with Dumbbell Curls

Targets legs and biceps

Stand with your back against a wall, knees bent 90 degrees, holding a 5- to 8-pound dumbbell in each hand with palms forward. Keeping abs tight and feet flat on ground, curl right hand toward right shoulder; hold for 1 count and slowly lower. Repeat with left hand; continue, alternating arms.



Health Contributor at Creative Bioscience
I always look forward to expressive my passions in life to others and helping people make lasting changes. I live a busy life like the rest of us with kids, work, and everything else that can get in the way. Making time for exercise, and making good decisions about what we eat can often be a challenge. We sometimes lack the motivation and momentum to make lasting changes in our lives. I've been fortunate enough to really get my life in order and have some simple strategies to help you do the same. Mel's favorite product is Garcinia Cambogia 1234
Shares 0

Leave a Comment

Previous post:

Next post: