Disclosure: This post sponsored by Gymboss Interval Timers. As always, all opinions expressed are my own, honest opinions. Please see my full disclosure policy for more information on sponsored posts.
Who else is ready to get moving on a cold day like today? If you need to warm up a bit, I have just the workout for you today. It’s fun, fast, and I think you will enjoy the layout, as well.
So what exactly does this workout look like? Well, a bit like this:
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30 seconds
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60 seconds
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60 seconds
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Repeat for a 5 minute circuit.
In this workout, you will have three different exercises. The first exercise is a cardio based move that you will do for 30 seconds. Then, you follow that up with 60 seconds each of a lower body and upper body exercise. Go through the timed intervals of the three exercises a second time to add up to five total minutes. I promise you that you will be dying for that five minutes to end!
In order to make this workout even more user friendly, I decided to use a Gymboss Interval Timer. About a month ago, I received two of the Gymboss timers to try out with my workouts and to see how they performed – if they really helped make those interval, tabata, and timed workouts we know and love that much easier to follow.
- photo via Instagram
Verdict? They did. I loved being able to just “set it and forget it” when doing the workout. Normally, when doing interval workouts of this nature I would either use a clock on the wall at the gym I had to constantly check or an app on my phone. The app would work fine, but my phone screen would time out too often and I hated not being able to see just how much time I had left for a certain interval. The little countdown screen really helped motivate me to keep pushing. Plus, there’s the added bonus of the Gymboss timers being smaller, so much more comfortable to wear (they have clips or armbands) during the workout.
For the first couple of weeks I used solely the basic Gymboss timer (shown above) and it worked wonderfully. The setup for the intervals takes minimal time and I could jump right in to my workout. Then, when I went to perform the workout I will be sharing with you today, I realized that I needed a few more options. That’s where the Gymboss miniMAX timer came in.
It allows you to set numerous interval lengths and various circuits to combine into one workout. You can also save up to 20 different workouts (programs) for later use, so you don’t have to set up the intervals from scratch every time you use the timer like you would if doing a different interval setup with the standard Gymboss timer. You can check out the differences between the two timers in the table below.
I found both of the Gymboss timers incredibly easy to use and helpful for my workouts.
There are SO many ways to use the timers:
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Tabatas – You just wait anxiously for that beep. It somehow keeps you going.
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Treadmill Intervals – I can’t even begin to describe how freeing it felt to not have to watch the dang treadmill clock for when to adjust my speed or incline. Plus, helps you have better form to not be looking down at the treadmill dashboard all the time while walking/running.
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Stretching – It’s so easy to not hold a stretch for the full amount of time or skip stretches. I have a stretch timer set up so I stick with the number of stretches for the right amount of time to end my workout. No more skipping out early!
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Planks – I like increasing core strength with planks, but instead of holding for one long marathon session of a plank, I prefer to break it up into smaller chunks of time with minimal rest. I can also switch up the type of planking between rounds on the timer. Or, you can use the stopwatch features to see how long you can hold one plank if that’s more your style.
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Fitness Tests – Many of the fitness tests I do for Best Body Bootcamp (registering now!) are timed tests, such as how many push-ups can be finished in one minute. The timer works so well for that. The stopwatch would work well for things like a timed mile test, too.
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Timed Circuits – Just like the one you will get right now!
Check out the Gymboss Pinterest page for workout ideas, as well.
Now for that workout I told you about! Remember – 30 seconds cardio, 60 seconds lower body, and 60 seconds upper body done two times through for a five minute circuit. The workout includes four groups of exercises. You can do each one for a 20 minute workout or go through 1 or 2 of your favorites a few times through one day and do the other groups on a different day.

Here is a video demo of the first group of exercises, so you can kind of see how the layout works. Note that I did go through the exercises just once for time purposes, so you would rest as much as needed and move right into another round of that group of exercises when doing the actual workout.
Some modifications would be to keep the cardio exercises low impact, take rest breaks as often as needed during the intervals, or to do each group just one time through instead of two times through. Always rest for at least two minutes between groups of exercises and modify any exercises that cause you any sort of pain or discomfort. Train smart and make it work for you. And have fun with it!
But before you get started with your workout, you may not want to leave just yet. I have a giveaway for you! Up for grabs are one of each of the Gymboss timers – one Gymboss timer and one Gymboss miniMAX timer. That means TWO WINNERS. Yay! Follow the Rafflecopter prompts to get your entries.
Be sure to also check out Gymboss on Instagram and Pinterest! Giveaway open to US residents only. Giveaway ends Thursday January 9th at 11:59 pm EST. Good luck!
{ 87 comments }
I’ve been using a stop watch for ages for circuits. It’s sort of a pain as no “alarm” to let you know to move on. Always feel I’m paying more attention to it than to my movements.
this would also be great for HIIT training or possibly couch to 5K!
I love at-home circuits like these (pinned for future use – maybe even today!), and I usually rely on online free interval timers. But having a Gymboss timer would be great!
I use my iphone stopwatch and it always fades out or turns off. I could totally use this
I just won one of these from Paige (Trainer Paige) and haven’t opened it yet! I got it yesterday but I am so excited to try it now!
I’m trying to change up my workouts a bit so this would be great for those tabatas!
This would be great to have at the gym or home when doing intervals!
This would be great for one of my favorite strength circuits that is 1 minute on, 15 seconds off. I would love to try it with this circuit as well… Looks great!
I like to have my circuit training class do tabatas and stations. This would be so much easier than using a stopwatch!
I usually just use my phone app for a timer, but it would be nice to be able to workout without my phone!
I just told my husband I need a Gymboss. I have been using the timer on my phone but it’s such a hassle to have to reset it each interval. It definitely takes focus away from being able to stay in the zone.
I’ve wanted one of these! I’ve been using an app for my phone, but this would be way easier!
What a fun giveaway. This sounds like a fun workout to tackle today during my lunch break.
I love doing circuit workouts, to that would definitely come in handy to use!
It would be so nice to NOT have to use my phone for intervals and circuits!! I have the same problem where my phone auto locks and I have to stop to open it up again– annoying!!
the gymboss is super convenient for interval workouts! i love your five minute mini circuit!!
I really need to get a gymboss, I still use the clock for my classes and know it would be so much easier to use gymboss instead!!
I would use it to do circuit workouts! I have an app on my phone but it only goes up to 20 rounds and doesn’t have as many options – it gets frustrating!
Since I don’t have my own car and am forced to work out at home often, I would use it to time the workouts I create!
I’ve really been enjoying these types of mini workouts lately so this timer would be so helpful.
I would use the gymboss for quick tabata workouts when I’m short on time!
I love circuit workouts so this would be perfect for those! I usually use my computer but I have the same issue you do; my screen goes black after a certain amount of time and then I have no idea how much time I have left.
I love doing circuit workouts, so this would be AWESOME! Plus, I’m about to start working out solely at home!
I would definitely use it for HIIT workouts and running speed sessions. It would be SO much more convenient!
I would definitely use it when doing planks. I HATE trying to hold my watch when I’m in a plank.
I am just starting my c25k training, but am looking forward to incorporating more varied workouts like these.
I would LOVE to use it for HIIT workouts!
I would use it for my workouts at the gym all the time.
I love circuit workouts and tabata workouts, so I’d use a Gymboss timer for that! I usually use my phone, but I don’t like it when the screen times out
I would us the Gymboss Interval Timer to time my intervals and planks.
I love the idea of using this for intervals on the treadmill because I’m constantly watching the clock to know when I need to increase/decrease my speed!
I love tabatas! This would be great!
This would help with my tempo runs!
I’ve been wanting one of these so bad for awhile now. I don’t like it when my phone times out either.
I’ve been dying to get a Gymboss to use with my HIIT and Tabata workouts.
I’m signed up for the Winter 2014 BBB, so this would be perfect to use for the workouts you created for that program (and beyond!)
I would love this HIIT workouts!
I would love a gym boss timer for my circuit workouts at the gym!!
I love doing circuits and currently use an app on my phone, but this would be awesome to use.
This would be so much better than having to watch the clock for my workouts!
I use the Gymboss app on my phone for circuit workouts and stretching and I’d love to have the real timer!
I love interval training and use the Gymboss app for my phone, but would LOVE to have one of the timers so I could use my phone for other things like music!
Love interval training and this looks super convenient rather than having to use the app on my tablet.
Sometimes the best solutions are simple! So glad I’m not the only one fumbling with my iPhone timer and staring into the treadmill clock. I’d live to win one of these!
I would use my timer for interval training while I run. Thank you!!!
Would be great to use in tabata routines!
I love circuits–I would use this to simplify my timing!
I love my GymBoss and use it all the time for boot camp workouts. I didn’t even realize there was a new and improved mini – now I feel the need to add it to my collection. I could do so many great workouts (like this one!) with that!!
I would use it for my running HIIT intervals.
I would love a gymboss! I’d use it for planks and circuit workouts… great video by the way!
I would love to have an easier way to time Tabatas ans circuits! Right now I just use my phone.
Tabatas and circuits are my favorite types of workouts, so I would make great use of the Gymboss timer!
I would use it to do HIIT in the gym.
A lot of my workouts during the wintertime are right at home so I would love to have a timer to make my workout time more efficient!
I’ve considered buying one of these for a long time, but just haven’t wanted to spend the money. I would use it for BBB workouts, of course! I also do run/walk intervals and this would be very handy. During last year’s Disney Princess Half I could hear these timers going off during the whole race.
I’d use it to ramp up my workouts
I love doing circuit workouts and have used a Gymboss timer for a few years but it recently broke. I would love to get a new one!
I have an interval app on my phone, but it’s not that easy to use, and like you said, the screen times out. I love there are so many uses you suggested. I definitely would use it for my latest round of BBB fit testing!
I would use it when i work out on the treadmill.
I would use a Gymboss for BBB workouts!
I’d definitely use it for tabata workouts–they’re my favorite!!
I usually use an app on my phone, but it gets annoying when I have to keep constantly checking to see how much time I have left. This timer would be awesome!
I like my gymboss timer, but being able to set varying intervals would be great for warmups & cooldowns!!
Very cool giveaway! I’d use it for BBB circuits. Looking forward to joining back in after our baby debuts.
The interval timer would be great to put in my husband’s workout room
This would be so much easier than my phone for workouts. I am thinking about doing this round of BBB as it finishes the week of a wedding I am in so I think it is meant to be. However I am starting to train for my first half marathon so I am hesitant.
I’d love this for at home HIIT workouts.
One of my goals for 2014 is to do at least one tabata workout each week!
Love tabata workouts, so this would be great!
I’d use it for running intervals.
this would be way more handy than using my stopwatch app
I use an app on my iphone. tedious at times.
I do a 2 min run/1 min walk. this would be helpful.
I would use this in my HIIT cardio workouts.
I use an android app to do interval training.
I don’t use anything right now
Love interval training and this would be so helpful.
I would use it for circuit workouts like the one you posted which i intend to try out later.
so nice I like it it will be so helpful for me during my exercise time
I like to use on the Treadmill
thanks!
nice giveaway thank you
I’d use it for planks and circuits.
oh wonderful for morning training
Love the miniMax because the I love to try the intervals
circuit training and Planks looks interested too
I would take it with me in gym thank you so much
This would make at home circuit workouts so much easier and quicker to set up! I would love to have one