Life can get hectic sometimes and leaving our schedule with little time or no time at all to do a decent workout. But instead of throwing in the towel and abandoning your weekly fitness and self-care routine, your time-saving solution is a circuit power workout.
A circuit workout involves performing a series of exercises back-to-back with little or no rest in between. By combining the quick cadence and pace of a circuit routine with power moves, such as box jumps and medicine ball slams, you get the benefit of raising your heart rate while building strength in a short amount of time.
If you are new to circuit power workouts, I recommend starting with a circuit that includes 4-6 exercises. You can gradually increase the number of exercises and difficulty as you feel more comfortable with the pace and cadence of this speedy workout.
What are Power Workouts and Exercises?
Power workouts are a type of exercise that focuses on developing explosive strength. Explosive strength is the ability to generate a large amount of force in a short period of time. Often used by athletes in sports, power exercises can help improve mobility and agility, while building strength and endurance.
Quick Power Circuit Workouts
If you only have 15 minutes to do a power workout, I would recommend doing a circuit that includes four powerful and explosive exercise movements.
Here is an example of a 15-minute power workout circuit:
Box jumps: 3 sets of 10 repetitions
Thrusters: 3 sets of 10 repetitions
Medicine ball slams: 3 sets of 10 repetitions
Clean to squat: 3 sets of 10 repetitions
You can adjust the number of sets and repetitions to fit your fitness level. Be sure to warm up before you start your workout and cool down afterwards.
How To Do Box Jumps (Beginner)
Box jumps are a great way to build-up your lower body strength and power with an explosive movement.
Start by standing in front of a box (or steps) that is about foot-high.
Take a few breaths and make sure your shoulders are relaxed and have your gaze forward.
Bend your knees and swing your arms back, then propel with an explosive jump onto the box.
Take a step back with one foot at a time while keeping your knees softly bent and repeat the jump.
Three sets of 10 repetitions
How To Do Thrusters
Thrusters are a compound exercise that combines a squat with a powerful arm movement. It's an excellent exercise that builds muscles in your lower body, upper body, and core.
Standing with your feet shoulder-width apart.
Hold two dumbbells at shoulder height by bending your elbows.
Bending down into a squat by pushing your lower body as if you’re about to sit down and bending your knees until your thighs are parallel to the ground.
Explosively stand up and thrust the weight overhead.
Lower the weight back down to the starting position and repeat.
Three sets of 10 repetitions
Curious on how to improve your squats for firm glutes and core? Check out our latest article that shares three squat exercises to help tone your lower body and legs.
How To Do Medicine Ball Slams
Medicine ball slams are a great way to improve your core strength with a powerful explosion of energy. It not only helps build up your endurance, but can also release any tension or stress you have at the moment. Make sure to choose a weight that isn’t too heavy or strenuous to hold over your head.
Standing with your feet shoulder-width apart.
Hold the medicine ball with both hands and raise your arms up and straight.
Bend your knees and squat down until your thighs are parallel to the ground.
Slam the ball as you get close to the ground and allow the ball to bounce back into your hands.
Explosively stand back up and hold the ball to raise it back to the starting position and repeat the move again.
Three sets of 10 repetitions
How To Do Clean to Squat
The clean squat is a complex power exercise that combines arm work with a squat. Make sure to choose dumbbell weights that aren't too heavy or strenuous to hold while doing a small jump.
Standing with your feet shoulder-width apart.
Hold two dumbbells with your arms down by the sides of your body.
With a slight bend of your knees, bend your arms so the dumbbells reach shoulder height while lowering your body into a squat. Make sure your thighs are parallel to the ground.
Explosively stand up and clean the weight up to your shoulders.
Drop your arms down to your sides at the starting position and repeat.
Three sets of 10 repetitions
Final Takeaway- Quick Power Workout
So there you have it! Circuit power workouts are perfect for people who are short on time but still want to get a good workout. It’s an excellent workout to improve your cardiovascular health, strength, and endurance in 15 minutes.
