Winter’s short days, erratic weather, and bitter temperatures can sap motivation—even for dedicated lifters who consider the gym a second home. And with willpower compromised, the idea of climbing under a Slanket and settling in for a Netflix binge can seem far more appealing than battling soul-sucking cold en route to and from the gym. If you’ve spent the past few months logging marathon workouts on the regular, we say enjoy the additional R & R and the first two seasons of Daredevil. Otherwise, it might be time for a major shakeup because it’s probably more than the weather that’s affecting your motivation.
Whether your routine has grown stale and predictable, it has remained too intense (or merciful) for too long, or you’re simply looking to keep things short and sweet until the weather turns, try tagging in any of these 10 quick-hitting circuits from trainer Don Saladino the next time you consider playing hooky. Saladino, owner of Drive495 health club in New York City, has experience training high-profile clients such as Hugh Jackman, Ryan Reynolds, and other celebrities who operate on a strict time budget. In other words, his circuits will use a limited time frame to extract maximum results. All you need is a willingness to work hard for 20 solid minutes.
Per Bernal
So the next time your backyard looks like Hoth and you tell yourself it’s too cold to train, keep the No. 20 in mind. Because if you’re unwilling to put in 20 measly minutes now, once it gets too hot to wear a shirt, you’ll be the guy thinking twice about removing his.
Instructions for High Volume Circuit
Rest 1 minute between rounds. SALADINO SAYS: “Work for the full 40 seconds on each exercise. Use light to moderate weight and make sure the last round is very difficult to complete.”
Instructions for Time Under Tension (TUT) Circuit
Rest 30 seconds between rounds. **5010: Five seconds on the eccentric (lowering) phase, no pause at the midpoint, one second on the concentric (lifting) phase, and no pause at the top. SALADINO SAYS: “When your time in the gym is limited and your goal is to develop muscularity and strength, employ this routine and its strict 5010 tempo.”
Instructions for Lower Body Circuit
Rest 1 minute between rounds. SALADINO SAYS: “Expect to shock the lower body and get a lot of blood into your legs without the heavy pounding of maximal weights.”
Instructions for Upper Body Circuit
Rest 40 seconds between rounds. SALADINO SAYS: “If you’re tired, back off of the intensity and focus on getting blood into the muscle.”
Instructions for Chest Circuit
Rest up to 40 seconds between rounds. SALADINO SAYS: “The lack of rest between sets will help get a tremendous amount of blood into the muscle while giving your joints a break. Throw this circuit in right after you get off an intense program.”
Instructions for Back Circuit
Rest 40 seconds between rounds. SALADINO SAYS: “It’s effective for limited time and for getting maximal pump in the back. I have developed the wings of many superheroes using these principles.”
Instructions for Shoulder Circuit
Rest 30 seconds between rounds. SALADINO SAYS: “If you’re having trouble adding size to your shoulders, I’d suggest giving this routine a try.”
Instructions for Bis and Tris Antagonist Circuit
Take minimal rest between exercises. SALADINO SAYS: “If you’re able to keep moving for 20 straight minutes without rest you’ll get a tremendous pump.”
Instructions for Abs Circuit
No rest between exercises; rest 15 seconds between rounds. SALADINO SAYS: “Aim to keep going until you hit the 15- to 20-minute mark.”
Instructions for Metabolic Circuit
Rest 1 minute between rounds. SALADINO SAYS: “Perform each movement at about 85%. Along with torching fat, these exercises get you moving the way the human body was meant to move.”
