Have you grown tired of your current workout routine? Circuit training is an excellent way to combat boredom. A circuit is a series of strength or cardio exercises repeated in sequence with little to no rest between the sets.  This type of training has several benefits. It can be specifically designed to meet your goals. For example, if you want to burn fat and increase lean muscle, you would do a circuit comprised of both strength and cardio moves. Circuits can be tailored to fit any fitness level simply by adjusting both the intensity and time. In addition, they can burn 30% more calories than conventional weight workouts. Circuits are also time efficient. You can choose five different exercises and perform each for one minute. Repeat the circuit 6 times for a total of a 30 minute workout.

Give this upper body weight circuit a try. The battling ropes will elevate the heart rate, providing a cardio benefit, as well as targeting the shoulders and core. The remaining exercises will hit chest, back, shoulders, and triceps.

Push ups: 1 minute (as many as you are able to do)

Battling Ropes-Alternating waves: 1 minute

Pull ups (can be assisted or on on Smith machine): As many as you can do in 1 minute

Tricep Dips:  1 minute (as many as you can do) 

Battling Ropes-Double waves: 1 minute

References:

Comana, Fabio, M.A, M.S. Circuit Training. ACE Fitness.