6 Short Full-Body Circuit Options for Quick Fitness

Skipping a workout or scrambling to fit in a quick fitness session happens all too often when life gets busy. But even as work, family or other obligations start to pile up, consider the following quick circuit.

This circuit is based on working the body's muscle groups broken down with push-pull-leg-core-cardio. It is up to you what exercises you want to do, but a short 1- to 2-minute set of each can be a quick 10- to 15-minute pump that makes you feel like you at least did something fitness-related that day.

You can do the following as calisthenics alone without using equipment or machines, or add dumbbells, barbells, kettlebells or suspension trainers (TRX).

Push Exercises: Push-ups, dips, military presses, bench presses, triceps extension, triceps pushdown, kickbacks, skull crushers and the lightweight shoulder workout are all great choices for the upper body pushing muscles: chest, shoulders and triceps. Pick a few of these and do maximum repetitions or a timed set of 1 to 2 minutes.

Pull Exercises: Pull-ups, pulldowns, rows, bicep curls, rope climbing and other pulling exercises of the upper body work the grip, forearms, back and biceps. Pick a few, and do maximum repetitions or a timed set of 1 to 2 minutes.

Leg Exercises: Squat, lunges, jumps, leg presses, leg extensions, deadlifts, Romanian Deadlifts, split squats, and other stepping or jumping exercises. Pick a few, and do maximum repetitions or a timed set of 1 to 2 minutes.

Core: Just about every movement works the "core," as the core starts at the neck and is everything in between your hips. See this core system breakdown for numerous options. You could count many of the exercises above as a core activity. But if you want to focus on abs and lower back, mix in plank poses, side planks, hanging knee-ups, crunches, swimmers and so many more. Pick a few, and do maximum repetitions or a timed set of 1 to 2 minutes.

Combo Exercises (or Full Body) that will allow you to get a two-for-one deal: Consider the following for a hybrid exercise to save even more time: burpees, multi-joint Db exercises, bear crawls, thrusters, burpee pull-up, jumping pull-up, fireman carry, sandbag run and many other options if you get creative enough. Pick a few, and do maximum repetitions or a timed set of 1 to 2 minutes.

Cardio: If you make the circuit a no-rest movement from one exercise to the next, only resting muscle groups, you will find it is a form of intense cardio. If you have a treadmill, bike, rower or other cardio machine, you can mix 1- to 2-minute sets between the exercise categories above as an active rest. Or you can just go all out for 10 to 15 minutes if you prefer something quick and challenging.

Hopefully, you do not have to resort to short workouts too many times a week, but just know you can get something done in 10 to 15 minutes, even if it is only a walk around the office parking lot that will help you destress and come back more productive. Your body – and mind – will thank you.

-- Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.