To make your circuit routine effective, I recommend focusing on compound exercises like squats, shoulder press, pull-ups, and clean and jerks. Compound exercises are those that require multi-joint movements as opposed to single-joint movements. If you need more ideas for compound exercises, think walking lunges, bent-over rows, bench press and deadlift. Below I’m giving you two different circuit routines that you can do at the gym. Move quickly between stations (30 second rest give or take), and at the completion of the first round of exercises you can take a longer rest (60-90 seconds).