shorter workout

Ever see people spend hours and hours at the gym? I recently read an article in Mens Health that shows that you can get a great workout in just about 15-minuets. The reason is you do not need separate workouts to build strength, pump up muscle, and burn fat. All you need is a smart, adjustable circuit workout. Here is the formula you can use
goal                   reps                     circuits                              rest between circuit
strength               5                               3          do 1 set                        60 seconds
muscle building     8-12                         3          of each exercise            45 seconds
fat loss                8-12                          4         with no rest                     none
                                                                        between sets

1.) Decline pushup: assume a pushup position, but place your feet on a bench. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push back up quickly.

2.) Bulgarian goblet split squat: Cup the end of a dumbbell with both hands. Stand upright with your back foot on a bench. Lower yourself as close to the floor as you can and then push up. Switch and repeat.

3.) Dumbbell row: Holding a pair of dumbbells, bend at your hips and knees until your torso is almost parallel to the floor. Let the weights hang, your palms facing behind you. Bend your elbows and putt the weights to the sides of your torso. Pause and lower them slowly.That is 1 repetition.

4.) Barbell rollout: Load a barbell. Kneel and grab the bar with an overhand, shoulder-width grip, shoulders above the bar. roll the bar forward, extending your body (dont let your hips sag.) Use your abs to pull the bar back. That is 1 repetition.