Circuit training is an effective way to strengthen your muscles and simultaneously increase weight loss. It can be done outdoor or indoors, with the use of equipment or without. It combines cardiovascular activities with strength/resistance exercises. Also, it’s a time efficient exercise program which keeps your heart rate high throughout the work-out, thus it increases the total amount of calories burned that can reach 500 in just 30 minutes of training! No Equipment Warm-up: 3-5minutes. Main Set (3-5 consecutive times): squat jumps: 60 sec, jumping jacks: 60 sec, push-ups: 30 sec, high knee marches: 60 sec, lunges: 60 sec, rest: 90 sec. Stretching: 3-5 minutes.