If you read (and hopefully do) my workouts, you know that I love to be outdoors, at home, or in a studio. Sometimes, though, it is fun, and can be functional, to hit the gym for a change.
All you need for this circuit workout is a treadmill, mat, and a pair of dumbbells, though you can, if you want, change up some the exercises to make use of cable, benches, balls, and other gym equipment at hand. Possible variations are suggested below.
On the run/walk portion of the workout (with the exception of the warm up), push yourself! Sprint or walk very fast, get your heart rate up there! It’s only two minutes at a time!
Click on the graphic to enlarge or print.
Variations
Circuit 1: You can replace the pushup with a chest press on a stability ball. Instead of plank rows, you can try a standing cable row.
Circuit 2: You can use the cable for bicep curls if you like, or challenge your balance by standing on a Bosu as you curl. Instead of the walking lunges, you might try step ups on a bench or step.
Circuit 3: There are a variety of ways to perform triceps extensions in the gym. You can use the cable for press downs or overhead extensions. You can do dips, either using a bench or a dip bar (or an assisted dip/pullup machine).
You can also use something besides the treadmill if you prefer. Try an elliptical, bike, or even a jump rope or try some plain old jumping jacks. Just be sure to work hard for those two minutes.
Variety is the spice of life, right? So try this workout, change it up as desired to keep it fun and interesting, and you’re in for a spicy and functional treat!
Do you have a favorite in-the-gym exercise? Any gym time on the weekend agenda?
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Sunday Blog Hop with Jenn
Meatless Monday with Tina and Deborah
Meatless Monday with Annmarie
Inspire Me Monday with Janice
Anything Goes with Marilyn
Link it to Me with Chantal
Bonnie, the Pin Junkie
Tip Tuesday with Debbie in Shape
Coffee and Conversation with Pat and Candy
Wild Workout Wednesday with Annmarie, Michelle, Sarah, and Angelena Marie
Wednesday Wisdom with Nanna’s Wisdom
The Blog Booster Party with Kathleen
Friday Fitness with Jill
I like your circuit training that doesn’t involve machine equipment. Thanks for the suggestion. I have a treadmill so I will have to try this. But this could be done if you didn’t have one either which is great.
Yes, I call it Back to the Gym, but it could easily be done anywhere, with or without a treadmill.
I don’t belong to a gym but I easily could do this at home. Thanks Debbie!
Yes, it’s a pretty versatile workout. Lots of options!
Lovely circuits, Debbie. I like it that you suggest alternatives too.
I’ll probably be going to the gym next Sunday. I should have gone today, but I didn’t make it, so Sunday is catch up day.
#fitfluential
Thanks Debbie. I like a lot of variety, so I think the alternatives keep things more interesting.
I very much enjoy gym circuits and that’s typically what I do when I am at the gym. No gym time on the weekends but I do get in twice during the week. Other than that it’s typically at home/outside type stuff.
I actually rarely go to the gym on the weekends either. Unless I’m working 🙂
Some of my favorite exercises! Great workout
Thank you. Nothing fancy, just good challenging exercises.
Awesome! I’m always looking for new ways to change up my fitness routine, so this is perfect. Thank you for sharing it….pinned.
Variety is the spice of life! I hope you enjoy the workout.
Its always great to have a circuit workout in mind that doesn’t involve any machines just in case the gym is packed and its difficult to get onto the machines.
Circuit workouts are great when the gym is busy. I use them for my clients too. Though the treadmill part might be difficult in a busy gym. People might keep taking your treadmill!
Love the idea of standing on the BOSU! Great workout.
Yes, the Bosu adds a whole new dimension to any workout!
I love circuit workouts, but I never go to the gym. My trainers do an outdoor class (they bring the equipment we will be using) and it is fantastic.
This workout could easily be done at home with or without a treadmill. Or anywhere really, it’s quite adaptable.
How fun! I’ll have to give this a try next time I’m at the gym 🙂
I hope you do and let me know how you like it!
I like this routine, and that there’s flexibility for variations!
I love variety in my workouts, so I like to create a lot of options for people to use.
No gym for me on a regular basis but I do like circuit workouts.
This is an awesome circuit workout! I’m looking forward to getting back in the gym after my races. I will definitely be trying these out. Now I need a Bosu!
I love the idea of this! I could definitely add some treadmill sprints in there!
I don’t go to a gym, but if I did, this would be an excellent circuit! I like the circuit because it keeps things interesting…
looks like a great workout! I wish I could do more circuit workouts at my gym that use the treadmill but the way they are set up there is no room. Can’t wait to get back to lifting!
Great workout. I’ve been loving walking lunges lately. No gym membership so I will have to Hit the Home Gym 🙂