No Time? No Problem.

Short, Effective Circuits for Busy Women

I created Caroline’s Circuits because I wanted to make strength training accessible to all. I am so passionate about the benefits of strength training and how much it can impact our lives. I wanted to make sure that time wasn’t a barrier to get started, and most importantly, stick with it. Most of us realistically do not have time for a 60-minute workout. Between work, school runs and the endless to-do list, it would be easy to think, “I’ll just skip today.” if you’re short on time. 

You really don’t need a lot of time to get great results. With smart, focused circuit training, you can build strength, boost your heart rate and leave a workout feeling accomplished – in as little as 10–20 minutes.

Why Circuits Work So Well for Busy Women

First of all, for anyone who doesn’t know, circuit training is a sequence of exercises done back-to-back with little rest. 

You have two options when it comes to circuit training. You can target different muscle groups in turn, so you can keep moving without over-fatiguing one area for example shoulder press followed by rows. Or you can target a specific muscle group in a short circuit then move onto another group in a different circuit to really challenge those muscles (see my 10 minute series for this particular burn!) for example shoulder press followed by frontal raise. 

The benefits:

• Efficient: You can achieve strength + cardio in the same session. Or target a muscle group effectively
  
• Scalable: Works for beginners or seasoned exercisers
  
• Flexible: Use bodyweight, bands or dumbbells
  
• Portable: Can be done at home, in a hotel, in the gym or outside
  

How to Structure a Short Workout

A smart circuit has:

• Compound moves work multiple muscles at once
  
• Core stability work the deep core muscles
  
• Optional cardio bursts to raise heart rate
  

General format:

• 30–45 seconds per exercise (or 8–12 reps)
  
• 15–20 seconds rest between exercises
  
• Repeat 2–4 rounds
  

Here are some of my favourite short and sharp circuits

Circuit 1: Full-Body (15 minutes)

Warm-up (2 minutes): March in place, arm circles, bodyweight squats

Try to do 3 rounds:

1. Squats – 12 reps
   
2. Push-ups (wall, knees, or floor) – 8–12 reps
   
3. Bent-over rows (dumbbells or band) – 10 reps
   
4. Plank with shoulder taps – 8 taps each side
   
5. Jumping jacks or fast marching – 30 seconds
   

Cool-down: Gentle hamstring, chest, and shoulder stretches

Circuit 2: Upper Body Focus (10–12 minutes)

Warm-up (1–2 minutes): Shoulder rolls, wall push-ups, arm swings

Do 3 rounds:

1. Push-ups (wall, knees, or floor) – 8–12 reps
   
2. Bent-over rows (dumbbells or band) – 10 reps
   
3. Overhead presses (dumbbells or band) – 8–10 reps
   
4. Bicep curls – 10 reps
   
5. Tricep dips (off a sturdy chair or bench) – 8–10 reps
   

Cool-down: Shoulder stretch, triceps stretch, chest opener

Circuit 3: Lower Body Focus (10–12 minutes)

Warm-up (1–2 minutes): March in place, hip circles, gentle squats

Try to do 3 rounds:

1. Squats or wall sits – 12 reps
   
2. Reverse lunges – 8 reps each leg
   
3. Glute bridges – 12 reps
   
4. Side leg lifts – 10 reps each leg
   
5. Lateral lunges – 12–15 reps
   

Cool-down: Hamstring stretch, quad stretch, seated hip opener

Here are my top tips for Getting the Most Out of Short Workouts

• Go all in during your work periods – quality over quantity.
  
• Progress gradually by adding resistance, extra reps or extra rounds.
  
• Minimise distractions – set a timer and focus until the circuit’s done.
  
• Rotate workouts weekly to hit all muscle groups consistently.

What’s on the platform at Caroline’s Circuits?

In addition to the regular 4 x per week 30 minute classes you have access to: 

• 20 minute kettlebell series
• Fit in 10 – ten minute series 
• Core in 15 
• In 10 – ten minute series 
• 15 minute series
• Beginner series 
• 7 day kickstart challenge 
• Abs blast series

My Key Takeaway

Short circuits, done consistently, add up to lasting strength, better fitness and more energy for everything else in your life. Long term, you should be aiming for 3-4 30 minute workouts per week but if you’re new to strength training or short on time a 10-15 minute session is better than nothing. 

As always, any questions, please do get in touch.

Caroline x