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Crowded Gym Circuit Workout

Gym too crowded to workout?  This Crowded Gym Circuit is perfect for working your entire body in one space with only minimal equipment needed.  Grab a mat, a jump rope and 3 sets of dumbbells (light, medium and heavy), find a corner and get moving.  For a 30-minute workout, go through the entire series of exercises one time.  For a 60-minute workout, repeat each circuit twice.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  This workout is for intermediate/advanced exercisers.  

Equipment Needed

A mat, jump rope and 3 sets of dumbbells - light, medium and heavy

How To
  • Perform the exercises in each series, one after the other, with very short rests between exercises
  • Perform each series once for a shorter workout, twice for a longer one
  • Modify the workout to fit your fitness level, available equipment and goals
Time Intensity/Speed
5 min. Warm up at a brisk pace on any cardio machine or by walking around the gym
1 min. Burpees

Squat down and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Add a jump at the end for more intensity, if desired. Repeat for 30-60 seconds.
2 min. Single Arm Squat and Swing

Pick up one of your heavy weights and hold it as you squat low, swinging the weight between the knees. Stand up, swinging the weight up overhead. Repeat for 60 seconds on the right and repeat on the left.
1 min Wide Squat Weight Exchange

Pick up one of your heavy weights (or use a kettlebell, as shown) and stand in a wide stance, toes out holding the weight in the left hand.  Squat down, keeping the knees in line with the toes, and put the weight on the floor.  Switch hands and stand up, holding the weight in the other hand.  Repeat for 1 minute.
1 min Split Squat

Pick up your medium weights and stand 3 feet in front of a step or platform, if available.  If not, just do these on the floor.  Place the left leg on the step, resting on the toe. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 30 seconds and then switch sides.
Repeat
3 min Jump Rope
Jump rope for 3 minutes.
1 min. Bear Crawls
Bear Crawl Exercise
Squat down to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for 60 seconds.
1 min Chest Fly

Pick up your medium weights and lie down on the mat (or a bench, if available).  Hold the weights over the chest, palms in, and slowly lower the arms to torso level, keeping the elbows slightly bent.  Lift and repeat for 60 seconds.
Repeat
1 min Mountain Climbers
 
Squat and place your hands on the floor.  In an explosive movement,  jump feet back into a push-up position.  Bring the right foot in, touch the toe to the floor and switch the feet in the air, bringing the right foot back and the left foot forward.  Jump the left foot back, jump feet back between hands and stand up, repeating for 1 minute.
2 min. Rear Lunge with Double Arm Row
Squat with dumbbells
Hold medium-heavy weights and step back with the right leg into a straight-leg lunge. Tip forward from the hips, back flat, and pull the elbows up in a double arm row. Lower, step back to start and repeat for 60 seconds on each side.
1 min

One-Armed Row

Place left foot on a step or just do this on the floor.  With the weight in the right hand, squeeze the back to pull the elbow up in a row.  Lower and repeat for 30 seconds before switching sides.

Repeat
3 min Jump Rope
Jump rope for 3 minutes.
1 min. Front & Reverse Lunge
 front rear lungeFront Reverse LungeFront Reverse Lunge
Holding your light or medium weights, step the left leg forward into a lunge. Push back to start, lifting the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 30 seconds and switch sides.
1 min Squat

Stand with feet hip-width apart and hold your medium or heavy weights over the shoulders or at your sides.  Keeping the abs engaged, bend the knees and lower into a squat, keeping the knees behind the toes and the back straight.  Push into the heels to stand up.  Repeat for 60 seconds.
1 min Deadlifts

Stand with feet hip-width apart, knees slightly bent and hold your medium or heavy weights in front of the thighs. With the back flat, shoulders back and abs in, tip from the hips and lower the weight as far as your flexibility allows. Raise up, squeezing the glutes. Repeat for 60 seconds.
Repeat
1 min Squat Jumps
cpowerjump.jpg (6331 bytes)  cpowerjump2.jpg (5400 bytes)
Lower into a squat, knees behind the toes, squatting as low as you can. Jump up into the air, taking the arms overhead. Land with soft knees and repeat for 1 minute.
2 min. Single Arm Clean and Press

Hold one of your heavy weights in the right hand and squat, touching the weight to the floor. Push back up while pulling the weight up in a single arm row. In a smooth movement, flip the elbow down and the weight up and press the weight overhead. Repeat for 60 seconds on both sides.
1 min Hammer Curl with Power Squat
Power Hammer SquatPower Hammer Squat
Hold your medium or heavy weights in both hands.  Swing the weights back slightly as you squat, powering the weights forward into a hammer curl while squatting as low as you can.  Stand up as you lower the weights and repeat for 60 seconds.
1 min Tricep Kickbacks
kickback kickback3.jpg (15769 bytes)
Stand with feet hip-width apart and bend at the waist until back is parallel to floor holding your light or medium weights.  Pull the elbows up next to torso.  Keeping elbows static, extend the arms out behind you, contracting triceps.  Lower and repeat for 60 seconds.
Repeat
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