Nowadays, most people don't have time for lengthy, grueling 2-hour workouts, be it with work and family demands or simply the search of free time. Well, what if there was a way to be in and out of the gym in less than 1 hour and still feel absolutely worked? What if you could combine your cardio and weights so that you wouldn't have to spend hours on either? Well, I'm going to let you in on a little secret - it's called Circuit Training - and it is the most effective and time efficient means of exercise for those looking to lose weight and tone.

Cardio-Toning is a Circuit training class that has become a very popular class at Resorts and Spas. Cardio-Toning is fast, convenient way to perform a total-body cardio and strength-training workout. It can be completed in as little as 20 minutes when done alone or in a 45 minutes group format class, making it ideal for a squeezed-in lunchtime workout.

For my bodyweight workout, I decided to make one up from the exercises in the 6-month manual, rather than following one of the pre-made routines. Plus, I didn't want to do a lot of upper body stuff, because my Monday workout is heavy pressing and rowing. So I ended up creating a huge circuit, as there were just too many exercises in the manual that I wanted to do.

Then alternate between upper and lower exercises, doing 10 reps per exercise, and don't take any rests between exercises. Rest 30 seconds at the end of the circuit and repeat up to 5 times. That will take you 20 minutes. See below for a great circuit.

After 3 rounds of the circuit I followed it up with a killer bodyweight ab routine (in which none of the exercises was done flat on my back). This included mountain climbers, stability ball jackknifes, side planks, and standing cross crawls.

And personal trainers love the approach with their clients, and even in their own workouts! "The bodyweight circuits are some of the toughest workouts out there today. After just 4 weeks of bodyweight training, I went from plateauing at 15 chin-ups to maxing out at 22! Who needs to go to a gym? With bodyweight circuits, you're using the best conditioning tool known to man - the human body," says personal trainer Chris Lopez.

Change It Up

If you’ve been training with one exercise for a while such as walking, it probably is about time to start mixing in new exercises like jogging, rowing machines, or cycling. What your body needs is a variety of different exercises to prevent it from adapting to quickly to whatever your current program may be.

Your best bet is to start with a bodyweight warmup for 5 minutes, doing bodyweight squats and pushups. Then do 2 supersets of strength training exercises, such as dumbell squats and dumbell chest presses, followed by dumbell rows and reverse lunges. Then finish with interval training. That way you get the best of strength training, interval training, circuit training, and cardio training, all in one workout!

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