Here's an Intermediate Level Fitness Circuit for Total Body Fitness

Army Reservist performs a plank pose.
Army Reserve Sgt. Demos Moore, a chemical, biological, radiological and nuclear specialist assigned to the 377th Chemical Company, 485th Chemical Battalion, 76th Operational Response Command, performs a plank pose at a gym in Richmond, Virginia. (Sgt. 1st Class Brent C. Powell/U.S. Army Reserve photo)

This workout features a variety of circuits that mix calisthenics, cardio options (run and non-impact), resistance training using dumbbells, weights and a TRX.  Remember to check out the videos for more thorough descriptions.

Five-minute warmup and light stretch.

Full body/core/cardio:

Repeat five times.

  • Jumping jacks 10

  • Squats 10 (no weight)

  • Light stretch

Repeat three times.

  • Run fast for four minutes or bike or elliptical at level 10-15 for four minutes.

  • Squats 20

  • Lunges 10 per leg

Repeat three times.

Light weight shoulders

1.5- or two-mile run.

Timed bike or elliptical options. Add in non-impact cardio if you have the ability and time. If you don't want to bike, pick one of these elliptical options:

Elliptical pyramid: Increase the levels of resistance by two until failure to maintain 50-60 rpm, then return in reverse order to where you started. Start at level 10 on elliptical. (10, 11, 12, 13 ... etc.)

Hard, intense 6-8 minutes: See how quickly you can burn 100 calories on the elliptical. Enter your weight and max out the resistance. Push hard.

Elliptical Tabata: 5 minutes of 20-second sprints, 10 seconds easy; rest two minutes.  Repeat five-minute Tabata sets three times.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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