In today’s society, people have very little downtime and everyone is on the go. As exercise is incredibly pertinent to your health and wellbeing, how do we make it efficient?

In this article we will explore options using different exercises and circuit training concepts that provide more bang for your buck. Exercises that are full body and that use multi-joints are the most time efficient in achieving health and fitness results.

Some examples of full body exercises include: planks, squats, and burpees. Multi-joint exercises consist of the bench press, leg press, and shoulder press. When combining these exercises, you can create a highly effective workout that can be completed in a short amount of time.


There are three different styles of circuits: compound, superset, and high intensity intervals. These circuits can increase your strength, boost your metabolism, and improve your conditioning.

Compound circuits are designed to have the same muscle groups utilized or worked throughout the whole routine (squats to kettlebell swings to walking lunges). Superset circuits are circuits that involve exercises that specifically work opposing muscle groups (think bench press and seated row).

High intensity interval circuits are designed to improve your cardiovascular conditioning and boost your metabolism as these intervals do not have a long recovery period after completing a set. The rest time is in between each exercise within the circuit.

By changing the number of repetitions and sets, shortening or lengthening the tempo of your reps and rest time, you create significant challenge to your routine. In order to achieve time-efficiency with fitness training, your workout should be short and to the point; under thirty minutes is an optimal goal.

Barring any medical limitations, aim to complete eight to twelve exercises involving multi-joint and full body in those thirty minutes.

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On the go!

High Intensity Interval circuit for the male on lunch break.

Circuit: 4 rounds x 40 seconds per exercise: 20 seconds recovery between exercises

Battle Rope Slams:

Kettlebell Goblet Squats:

Push-ups with “T” Rotations:

Sand Ball Slams:

Total Time to Complete: 16 minutes

Upper body shock!

Superset circuit for the male wanting to develop his upper body

Circuit: 4 x 10 reps; 45s-1minute recovery between sets

Dumbbell Bench Press:

Dumbbell Bent over Row:

Push-ups (feet on bench):

Pull ups:

Dumbbell Biceps Curls:

Total Time to complete: 10-12 minutes

Coming from left field

Compound circuit that attacks the whole body

Circuit: 3 x 10 reps; 90second recovery between sets

Kettle Swing:

Kettle Bell Burpees:

Kettle Bell Walking Lunges:

Kettle Bell Bent over Row:

Kettle Bell Sumo Squats:


Pull ups:

Total Time to Complete: 21-22 minutes

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans