This 20-Minute, No-Equipment Circuit Is Clutch When the Gym Is Just Too Crowded

Updated on 12/1/2018 at 5:17 AM

POPSUGAR Photography | Benjamin Stone

Nothing is worse than schlepping all the way to the gym only to realize that the entire neighborhood followed you there. And we all know that, no matter how long you stare at the woman on the elliptical who has definitely exceeded her 30-minute time limit, she's not budging. Still, a crowded gym isn't a reason to throw in the towel on your workout. (After all, showing up is the hardest part.)

This eight-move circuit from Nate Price, NASM-certified personal trainer and owner of Grit N Grind Fitness in Dallas, TX, hits both your upper and lower body, and can be done even if you're squeezed into a corner. Even better, you'll be done with your workout in just 20 minutes. Simply do each of these moves for 20 seconds at a time, resting for 10 seconds between each exercise. Then rest for another minute at the end of the round, completing the circuit a total of four times. That's it!

Rocket Jump Squat

Stand with your feet shoulder-width apart and engage your core.
Perform a standard squat, dropping until your thighs are nearly parallel with the ground.
Jump up, landing gently on your toes, then immediately go into the next squat.

Shoulder Taps

Get into a high plank position, planting your hands on the ground below you, slightly wider than shoulder-width apart.
Engage your core to reduce swaying, then tap your left hand to your right shoulder and return your palm to the mat. Tap your right hand to your left shoulder and repeat with both hands until time.

High Knees

Stand tall with your core activated and run in place, driving your knees up as high as possible and landing on the balls of your feet.

Rocker Push-Ups

Start with your knees on the ground and your arms stretched out in front of you (as if you were about to do child's pose), allowing your body weight to hover over your heels.
Rock forward to unhinge the knees and lay in a low push-up position (bottom).
Do a push-up and rock back to the starting position.

Jumping Lunges

Get into a stationary lunge position, with both knees at a 90-degree angle. Your back leg should be as low as you can get without touching the ground.
Quickly jump up and off the ground, switching the position of your legs, so the one in the back is now in the front. Continue jumps for 20 seconds with no breaks in between.

Punches

Stand in a staggered stance with your knees slightly bent; raise your fists to just below your chin.
Alternate straight jabs or cross punches, making sure to squeeze your biceps as you punch.

Plank Saw

Get into a low plank position, by placing your hands directly under your shoulders and then lowering so that your forearms are on the ground.
On your tiptoes, rock back and forth (like a hand saw), extending as far forward and backward as possible.

Burpee with Side Hop

Stand with your feet shoulder-width apart and squat down, planting your hands on the mat. Immediately kick back into a plank position and then back up into a squat. (This should be one fluid movement.)
Come out of the squat and hop to the side before returning to starting position.
Repeat move, alternating side hops until time.