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Build Muscle in 30 Minutes With This Workout

Equinox Master Instructor Gerren Liles shows off the second week of his quick circuit-based workout series.

Squat, row, and lunge to more muscle.


By Brett Williams, Men’s Health

Making a commitment to getting fit doesn't have to overwhelm your daily schedule.

Instead of spending hours in the gym dedicating individual workouts to each and every muscle group, pump up the intensity and push your whole body to the max with targeted circuit training. Equinox Master Instructor Gerren Liles, N.A.S.M-C.P.T, designed the 30 Minutes to More Muscle program to give busy people the super-effective challenge they need to help establish a new level of strength.

For four weeks, you'll exercise for 30 minutes, three days a week. The circuit-based routines are designed to help busy guys optimize the time they get in the gym (or at home). The workout stacks up simple yet effective movements at a rapid-fire pace to burn fat, build muscle, and chisel you into a fitter, stronger version of yourself.

Check out Week 1 here.

30 Minutes to More Muscle

Week Two

Perform this session on three days this week.


Workout

Perform each exercise for 50 seconds. Rest for 10 seconds after each exercise. For 1 through 4, you'll need a pair of medium-weight dumbbells.
  • Narrow Squat
  • Plank Row
  • Floor Press into Fly
  • Forward Lunge
  • Superman
  • 1/4-Turn Squat Jumps
After completing the full circuit, rest for 1 minute. Repeat the process twice more, for three full rounds.

See more at: Men’s Health

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Men's Magazine: Build Muscle in 30 Minutes With This Workout
Build Muscle in 30 Minutes With This Workout
Equinox Master Instructor Gerren Liles shows off the second week of his quick circuit-based workout series.
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