When I was in the military, I didn't have a lot of time to work out during my long days on duty. To combat the time crunch, I made a full-body circuit workout to take advantage of every second in my workout. If you like to train fast and hard, this workout is for you.

My circuit is a high-intensity rush. You can finish the workout in about 40 minutes. In a few spots throughout the session, you can choose to rest completely or perform "active rest" exercises like jumping jacks, push-ups, burpees, or mountain climbers. Whether you rest or stay active, you will get the best possible workout you can do in this window.



This workout includes two exercises per large muscle group—legs and back—and one exercise per small muscle group. Most people don't like doing legs, so I put them first in this session. Exhaust your legs right from the start to fire up your metabolic furnace and make your entire workout harder.

Right after you work on your legs, you've got a superset for back, and then you'll finish with a series of exercises for the smaller muscle groups. At that point, there is no rest between exercises or supersets!

Check out the workout below, follow the tips for each exercise, and get the job done. Let us know what you think of the workout in the comments at the bottom of the page!

Sean Sarantos' Full-Body 5-Move Super-Shred Circuit
1
Barbell Walking Lunge
Tip: Take a left lunge step, a right lunge step, and then squat.
3 sets, 20 reps
2
Superset
Try to keep your back as straight as possible, elbow s tight to the body as you pull down.
Wide-Grip Lat Pulldown
3 sets, 10 reps
Close-Grip Front Lat Pulldown
3 sets, 8-10 reps
3
Triset
Single-Arm Cable Crossover
Upper
1 set, 8 reps
Single-Arm Cable Crossover
Mid
1 set, 8 reps
Single-Arm Cable Crossover
Lower
1 set, 8 reps
4
Superset
Try this on your knees to keep from swinging the weight or using your back.
Triceps Pushdown
3 sets, 20-25 reps
Cable Hammer Curls - Rope Attachment
3 sets, 12-15 reps
5
Superset
For lateral raises, start with your palms facing upward, and then rotate your shoulder to finish with the palms facing downward. Keep your elbows at 90 degrees.
Side Lateral Raise
3 sets, 15 reps
Front Plate Raise
Slow on the eccentric phase
3 sets, to failure

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