Simple Conditioning Circuit

Here’s a simple conditioning circuit to try.

There are 6 exercises per round. Each exercise lasts for 45 seconds and there are 3 total rounds. Each round lasts about 4:30. I say about because I like to be precise with the duration of each exercise and I don’t count the few seconds of transition time it takes to switch exercises.

With that said, transition from exercise to exercise should be as immediate as possible.

Rest for 1 minute after each round.


If you do all three rounds, this workout should take you just over 15 minutes including rest intervals. The weight you use should be challenging and take you to a point of near exhaustion by the end of each :45 segment. If you’re just starting out, start with lighter weights and slower movements.

Quick note: The :45 time for dumbbell rows is for EACH ARM. Pull with one side first for :45, then immediately switch to the other side.

You can increase intensity by 1.) increasing the speed of your movements, or 2.) increasing the external resistance. Then there’s always option 3.) both.

There is no “magic” to this particular circuit. It’s one of thousands of potential routines. I happen to like it because it’s very easy to set up, very easy to transition between exercises and it hits most of the major muscle groups. Not to mention, it’s very effective at elevating the heart rate and burning calories. Try it for yourself and see.

Feel free to keep track of your weights and reps and post them to the comments section.