Have you ever wondered how to get better results in less time?
When most guys think of exercise, they think of long and boring workouts. They think of spending hours in the gym lifting weights and doing tons of cardio.
The truth – which has been verified by research – is that the shorter and more intense workouts actually can help you get better results.
Over the last 15 years, I’ve refined a workout method that I call BuiltLean® strength circuits.
If you want to get a lean, healthy, and athletic body without the bulk, this method can be a total game changer.
OLD Approach To Get Lean = Bodybuilding + Cardio
When I first started my finance career, I gained 30+ pounds of fat. I went from a lean 170 pound college athlete to a soft 200 pound office creature in only few months.
When I saw 200 pounds on the scale, I knew I had to make a change.
I decided to follow a bodybuilding approach of targeting 1-2 muscle groups each workout 3-4x a week and do long and boring cardio sessions 3x a week.
What happened?
I was tired and sore all the time, super stiff, my low back hurt, and my workouts took forever. I also had trouble keeping up with my demanding job.
Even worse, I got almost no results! I had to figure out another way.
I applied my research skills I honed as a finance analyst to learn more about how I can get a leaner body in less time.
I discovered that there is a MUCH smarter and more efficient way to get the lean, strong, athletic body I want without spending hours in the gym.
NEW Approach To Get Lean = Strength Circuits
After a lot of experimentation and research, I asked myself an empowering question that changed my life forever.
“How can I create a workout that helps me get much better results in less time?”
Well first, I would combine the best strength training exercises into a circuit.
So instead of doing bench press while resting 2-3 minutes in between each set, I could create a timed circuit of exercises and rest just 30-seconds between each.
I would make sure these exercises trained my entire body – as in all my muscle groups – in every workout instead of just 1-2 muscle groups.
I would burn a lot more calories and fat, right?
I would also improve my strength even faster because I’m hitting all muscle groups 3x a week instead of just once. I wouldn’t be sore all the time and I would feel limber and more athletic.
I would get cardiovascular benefits because I’m going from exercise to exercise quickly.
I did strength circuits just 3x a week for 30-minutes each workout, which combined with smarter eating and lifestyle habits dramatically transform my body.
Fast forward 10 years, and I’ve refined and improved this strength circuits method so I now have it down to a science.
Strength Circuits vs. Bodybuilding vs. Cardio Only
Here’s a quick visual of the difference between the BuiltLean strength circuits method, bodybuilding, and a cardio only approach.
Strength Circuits Workout Structure
The typical BuiltLean strength circuits workout starts with a warm up, then you do a strength circuit of 5 exercises 30 seconds on, 30 seconds off for 3 rounds resting 1-minute in between each round, then ends you complete an interval style “finisher” where you push yourself as hard as you can for just a few minutes, then a cool down with stretching.
This entire workout takes just 30-minutes. Here’s a quick visual representation of the workout structure:
Strength Circuits Workout Example
You may be wondering, “How do I create a strength circuits workout? Do you have any examples?”
Here’s a quick snapshot of how a strength circuits workout looks like. Keep in mind this workout must be timed, which is a critical reason why it’s so effective:
The key when creating a strength circuit workout is thinking in terms of movement patterns, not muscle groups. Most people in the gym target muscle groups and create strange muscle imbalances. We all have seen the guy with the huge upper body and skinny legs.
A strength circuit should challenge your entire body to maximize your time.
Strength Circuits FAQ
What are strength circuits?
Timed circuits of two or more strength training exercises where the targeted number repetitions are challenging to complete. 1
At BuiltLean, we’ve created a strength circuits workout structure we’ve refined over 10 years. We recommend choosing 5 exercises and completing them as a circuit for 30 seconds on, 30 seconds off for 3 rounds resting 1-minute in between each round. Simple, effective, and it gets results. We used to use complicated structures, but we round simple is best.
Why are strength circuits so effective?
There are several reasons strength circuits are so effective at helping you burn fat and build muscle including (1) you get strength benefits, (2) you get cardio benefits, (3) it takes much less time than a normal strength workout, (4) you burn more calories for the amount of work you do because it’s higher intensity, and (5) you are not sore all the time, (6) you develop a more balanced, athletic body. 2 3 4 5
What’s the difference between strength circuits and circuit training?
Circuit training is defined in Wikipedia as “a form of body conditioning or resistance training using high-intensity aerobics.”6 The last word “aerobics” is the crux of the difference. Circuit training was first conceived by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England whereby circuits of 8 to 10 exercises typically on machines were completed at 40-60% one rep max (around 15-25 reps).
Circuit training has since morphed into an aerobic workout with little strength training benefit. Picking up 10lb dumbbells and throwing them around for an hour while going from one exercise to the next can be considered circuit training. With strength circuits, we are choosing strength training exercises that are completed near maximal effort (65%-75% of one rep max), as opposed to very sub-maximal effort (30% of one rep max) typical of circuit training classes. Strength circuits can be considered a more focused, strength-based form of circuit training.
I was wondering, if I want to design pull workout, how should I choose exercises?
I thought to put 3 pull-up variations, and stuff like that, but in the article says that, this isn’t good.
Thank’s!
Cheers!
@Marco – If you do a workout that emphasizes pulling, you can choose 2 pulling exercises and complete them in 2 different circuits, or choose a vertical pull and a horizontal pull and complete them in the same circuit, but it will be more difficult. Hope that’s helpful! The cool thing about creating strength circuits is that you can experiment and see what works for you. They are very dynamic and also a very efficient way to train.
One of your best articles Marc! Pretty much sums up my approach in the gym (which has been heavily influenced by this site) while adding some additional tips & tricks. I’d never even considered 2 circuits in the same session!
Only thing that didn’t make sense is #2. I’ve been starting my circuits with the Combination exercises because I feet that they require the best form and most strength to do without hurting myself. I’ve noticed I’m sucking wind throughout the entire circuit this way, but I just figured that means I’m doing it right haha.
For reference I was doing 5-6 exercises for 3 rounds. Excited to try fewer exercises with more rounds
@Steve – Thanks Steve. We’ve wrestled how to name our exercise method for years, and we are happy to synthesize everything into the strength circuits concept. I think the combo exercise is really a preference and it depends on the circuit. For example, I would probably do DB clean and press first, then do other exercises, but I would not do kettlebell swings first because I think I would be too winded after to complete the rest of the circuits. So it’s something you should experiment with, that’s the fun part. Thanks for participating and keep us posted!
I know that you created these workouts to lose fat without losing muscle,but could this style of training be used to build muscle?Personally I have learned a lot from BuiltLean and that’s why i am proud now for my lean physique.I want to gain a few pounds of muscle without gaining fat and i am trying to figure out what workouts would work best.Could you give some suggestions?Of course I know that nutrition plays a big role.So my question is what workouts would you choose for your clients if they wanted to build muscle?I would like to thank you and excuse me for the lengthy comment. P.S. I know that i am not your client.
@David – That’s a great question and absolutely you can! I personally use strength circuits for muscle building. Beginners can still build muscle with basic strength circuits workouts and many people who have completed our 8-week fitness program have lost fat and built muscle to reshape their bodies.
There are different schools of thought when it comes to exercise programs for building muscle. My philosophy is to stimulate a muscle sufficiently with enough volume (exercise x weight x reps), while adding progressively more weight over time. Of course, you need to add a calorie surplus.
For a given muscle group like back, I would consider doing two pulling motions in one workout, vertical and horizontal. So a given muscle group you hit for 5+ sets. I would also consider hitting your legs harder by doing circuits of only leg exercises, which can really help you build muscle in your legs. I think training legs hard is absolutely key for building muscle on your whole body.
Here’s an example of one I do:
1) Squat
2) Reverse Lunges
3) DB stiff Legged Deadlift (single leg, or double leg, be careful with your lower back)
If you do this for a few rounds and add the weight over time and eat more protein/calories, your body will definitely get more muscular!
Are you on Pinterest? Would love to Pin this article!
Yes! Here’s the link => BuiltLean on Pinterest. We literally just started adding boards to Pinterest. We hope to develop it and use it every day. Thanks for asking and we would love for you to pin it.
I just discovered the BuiltLean website and am really learning a ton about all aspects of fitness. Am wondering if what I am currently doing falls under stength circuits or is it better characterized as Interval Training? A friend of mine introduced me to a workout he refers to as the Century. There are 5 categories of exercises; an Olympic lift, chest, legs, back shoulders. You determine the exercise and weight for each exercise but you cant go over 15 for each set. You pick a goal (100,200,300) and try to achieve that number (sets are determined by exercise and weights) with little to no rest between exercises and 1:00 min or so between circuits. It is a very challenging workout but the weights I use are relatively low so I am wondering if i will be able to build muscle with this workout?
@James – Happy to hear you are learning a lot by searching around the site. Whether or not you will be able to build muscle likely depends on your ability to make the workouts progressively harder and more challenging, while over time adding more volume. It is possible to even build muscle with bodyweight exercises. It may sound confusing, but you don’t necessarily have to lift heavy weight to build muscle, but it can be helpful. The name of the game is progression and eating a calorie surplus and ample protein. I’m a HUGE fan of lifting legs and focusing on them to help build muscle on your whole body. And your exercise routine does sound like it’s a strength circuit type of workout.
When creating strength circuits is it best to start off by creating a strength circuit based on exercises from one specific movement pattern or should I be combining different movement patterns into one strength circuit that covers a full body workout?
Hi Corey, generally yes. You can choose different exercises and movement patterns which work different muscle groups. An example would be
Lunge
Incline Press
Plank
Which combines upper and lower body movement. You could try doing two pulling exercises (one vertical, one horizontal) in a circuit, but you will have to choose slightly lighter weight and it’s definitely more advanced to choose two similar movement patterns or exercises that work the same, or similar muscle groups and do them back to back.
An example, which I literally did yesterday would be:
Vertical Pull – Lat pull down / pull ups
Horizontal Pull – DB row
-Marc
Hi, im finding your articles of real interest, I am obsessed with kettlebells, and for a short time was a member of the girevoy sports team, but due to a previous hip injury I found that practising just two lifts for up to 2 hours was too much on my hip, I now own a good collection of cast iron kettlebells which I use 4 days a week for 30 mins per session, doing snatches, cleans, 2 hand and 1hand swings, and also double snatches, presses etc, I used to swim x5 weekly, 2000metres per set, but became bored, I’ve been told that overdoing kettlebell swings can be bad for you, is this true? Also how often should I train and for how long? I was doing 47 mins HIIT 4 times a week, but have reduced it to 30 mins non stop, using weights 2x6kilo, 8,10,12 and 14 kilo bells
My aim is weight loss and definition, your advice would be really appreciated, cheers Rosemary
@Rosemary – I think 3 solid weight training workouts per week for 30 minutes is sufficient to help you get leaner and stronger. Of course, as I’ve said 100 times, losing fat is primarily a nutritional challenge, so the kettlebell training will help, but it’s the eating that’s key. It’s hard to answer your question about what amount of exercise is too much, or too little because it depends on a lot of factors. Ultimately, you must listen to your body. Also, keep in mind sleep will help your body recover. So if you are feeding your body with nutrients, staying hydrated, and getting enough sleep, your body should be able to handle some very challenging workouts. Good luck!
Hi Mark,many thanks for your reply, yes I am watching my diet, eliminating processed foods and too much sugar etc, I don’t eat red meat, but use protein powder with my cereal, and mainly eat fresh vegetables, eggs, beans etc.
I’d ideally like to train for more than 3 x 30 mins weekly, which would you suggest would be better, 4 x 30 per week, or 3 x 50? I also do sets of 16kg kettlebell suitcase deadlifts at the end of each set to give my glutes a blasting, good or bad?
Cheers Rosemary
@Rosemary – Ideally, for the most part, the more exercise the better. I do think short and intense can extremely effective, but if you have the extra time, fitting in some extra stretching, conditioning, etc. should only be helpful to your body. The key in my mind is to find a routine that you can stick to for the long haul. Whether that’s 3 x 30, or 3 x 50, that’s really your call. Curtailing sugar intake and eliminating processed foods is a very smart idea. In terms of the glute blasting, it depends on how many sets. But 5 sets or less should be fine. Keep up the good work!
I love doing circuits but find I am often limited to machines. I need to improve my push-ups am sit-ups for the military reasons. Any suggestion on a circuit or separate circuits for each? I do have dip and pull up bars, trx ropes, and kettle balls to use also. Thank you
@Nick – Alternating between push ups and pullups is an awesome circuit. So you can do something like this:
A1) Wide grip pull ups
A2) Wide grip push ups
B1) Chin up
B2) medium grip push ups
C1) Cliff Hangers
C2) Close grip push ups
For variations of push up and pull up exercises, check out these two posts:
1) 10 Push Up Variations
2) 10 Pull Up Variations
3) Push Up / Abs circuits
Thank you very much!!!
This is great. Your articles are right on the money and are so informational. I appreciate you sharing these important, and helpful points. You rock!
Thanks Susan! Really appreciate the kind words. Takes me a a lot of time to write these articles. Super happy you are enjoying them.
Cheers Mark, I reckon I’m gonna alternative between 3 x50 one week, 4 x30 2nd week, and so on, I do a lot of walking too ( I have two massive poodles )
Cheers Mark, you are the best !
Hi mark,
i’m actually doing something similar at my exercise. (alternating between 2 exercises without rest and then rest 1-2 minutes until the next pair)
is it a circuit?
3×5 pullups and 3×8 dips
3×8 bench press and 3×10 DB row
3×8 press and 3×8 squat
thank you!
Definitely. I think doing circuits of 2 exercises can work very well. I would say most of the circuits I do are 2-3 exercises. If I want more conditioning, I’ll add on more exercises to each circuit.
thank you for your answer.
is what i wrote above is sufficient for a full body workout or more exercises are needed?
hi marc
thanx a lot for this site and your video on youtube and for the tips and advise, the barbell complex and dumbbell complex i like the most, i live in Iraq it is so difficult for me to go to the gym, and i like to exercise in the house , thats why i appreciate your video and your advise too much, i have question i would be happy if u could answer it , i know from ur articles, to do circuit training three days in week is for better result , my question is can i change the routine sometimes or stick to one repeat it all the time ? .second question i dont work out on my abs in these days i do the circuit can i do it between ?
last one 🙂 if i feel progressive and im fit and want to make my train harder , what ur advise add more time or harder exercise ?
thank u very much again and excuse me im not very good in English
my workout
jumping rope 20 sec x 2 rest between 10 sec
squat with shoulder press
lunge
push up
I unfortunately can’t offer my opinion on your workout routine because I’ve never really done a fitness assessment with you and it opens up a can of worms, but to answer your question in general terms, I think yes, yes, and yes as answers to your questions. Good luck!
thanx marc for your answer i really appreciate
Marc,
Do you think CROSSFIT WODs can be considered strength circuits?
@Guilherme – Thanks for the question. I think some of the WOD’s can be considered strength circuits, but our method is quite different. Our strength circuits method is more controlled and I think less risky. So crossfit is a very extreme type of fitness routine that requires difficult exercises including olympic lifts, which are among the toughest to learn. None of our workouts require olympic lifts, but they are sometimes recommended for more advanced trainees. Our goal is to try to help people get as lean, strong, and fit as possible with a few short workouts per week while decreasing risk of injury.
Mark, good article. Just wondering if you could opine on this strength circuit I’ve been using for a couple of weeks. DB Pushup Rows; Thrusters; Pull-ups; Side Lats; DB Curls. I am using as heavy weights as I can manage for 12 reps each (pull-ups are body weight vest). I run the circuit 3x, with 30-45 secs between exercises, and 90 secs between circuits. I add weight to the exercises once I hit the 12 reps on that exercise for each of the 3 circuits. The entire 3 circuits takes me about 17 min to complete. I am assuming that this circuit, done 3 days a week, will begin to transform my body? I am currently at 16% bodyfat and am aiming to get to around 12%. I currently weight 165. On non-circuit days, I am doing sprint interval work. Thoughts if I am on the right track to meeting my goal? Strength circuits seem to be an effective way to get there.
@Mike – It sounds like you are definitely on the right track. Strength circuits combined with interval training is debatably the most efficient and effective way to get lean. With that said, the workouts will only help you burn fat so much, the key is controlling calorie intake and creating a calorie deficit. The truth is you can get lean using many different types of workout, but the nutrition is the main differentiator. For more info, check out How Many Calories Should I Eat to Lose Weight.
And regarding your circuit, the one thing I would reconsider is the biceps curls. Those are going to effect the strength of your back exercises. I would consider separating them out into a separate arms circuit, where maybe you choose 2 arms exercises (db curls and lying french press).
Just a quick question. So if you did a Strength Circuit 3X a week each day would be an entirely different circuit correct? For example a Monday Circuit and Wednesday Circuit and a Friday Circuit.
Brandon – not necessarily. I would recommend at least 2 per week. So you can do a Workout A and Workout B and alternate between them (which I do sometimes), or do Workout A, Workout B, Workout C. It really depends on how much variety you want and how many workouts you are willing to create. With 3 workouts, it’s usually a bit easier to complete all movement patterns in a given week. Regarding Workout A & B type of routine, you can choose a lower body emphasis day and an upper body emphasis, or even emphasize certain movement patterns over others.
I have been doing strength circuits for a few weeks and am happy with the results. I find the key is the rest period. If you keep it at one minute or less fatigue really sets in. Do you ever do one exercise in a circuit a little heavier (80% or so for 1 max rep) for fewer reps and the other a bit lighter if you wanted to focus on a certain body part? Also, do you reccomend waiting a certain amount of time before having body fat tested. I started at 18% and am down to 14% or so. I would like to get to 10% by the end of June. Is this a reasonable goal? Keep up the great work. Love the site.
I do strength circuits three days a week. 8 exercies, 10-12 reps for 3 sets. now that I’m doing heaviest weights, should I cut back to 2 times a week or fewer exercises?
Hey Charles, thanks for the comment! We are about to update this article as we’ve developed a more specific workout structure that has been working very well. Here it is:
Warm Up
Strength Circuits (30 seconds on, 30 seconds off, rest 1-minute between rounds, approx 10-12 reps per exercise)
Exercise 1
Exercise 2
Exercise 3
Exercise 4
Exercise 5
Finisher
Choose one last exercise to push hard for 3-minutes (3 sets of 50 reps jump rope).
The volume for this workout is less than yours but it takes 30-minutes on the dot. I think doing this style of workout will be a bit more manageable 3x per week than what you were doing. I don’t think volume is necessary if you have the intensity. My dad currently trains 2x per week and he really loves it, so I think the first step is to really think how many times do you want to train per week, then fit the workouts to that decision / schedule.
How often should I change circuit routines? If I workout 3x per week using circuits, can you give a sample that incorporates all movement patterns?
Hey Darroq, I like changing them up a little bit once per month, but I also have fall back workouts I do all the time. Check out the PDF at the bottom of this page (you need to opt-in) for our latest thoughts and strength circuits workout structure. You can add in exercises and create nearly a limitless variety