Circuit training is one of the most popular workout formats for building strength, increasing endurance, and improving cardiovascular health. Whether you need to add variety to your workout routine or you’re in a time crunch, circuit training can help you make time for your fitness goals, even with a full schedule.
Let’s talk about how circuit training can help you get the most out of your gym routine. We’ll cover:
- What is a circuit workout?
- The benefits of full-body circuit training
- A 30-minute full-body circuit workout
- Popular full-body circuit training exercises
What is a circuit workout?
A circuit workout is a series of consecutive exercises that you perform with little to no rest between sets. Circuit workouts often consist of 8 to 10 strength training and cardio exercises repeated 2 to 3 times.
Why we love circuit workouts
Full-body workout circuits are efficient, allowing you to work several muscle groups in one workout without burnout. There isn’t a traditional rest period in full-body circuits, so they also save time. You work one muscle group, then move on to another right away, giving your muscles time to recover between sets while training others.
This method of training could help maximize your results. A 2021 study suggested that circuit training workouts can significantly reduce fat mass, increase muscle mass, improve strength, and increase your VO2 max.
Circuit workouts also keep you focused and prevent boredom in the gym — they’re a great way to add variety if you need to shake up your exercise routine.
How often should you do full-body circuit training?
Full-body circuits target every muscle group in a short amount of time, so aim for 2 to 3 circuit workouts per week to give your muscles time to recover between gym sessions.
Related: Why Recovery Is Essential — And How to Do It
30-Minute Full-Body Circuit Workout
This 30-minute circuit workout features eight moves to light up your upper body, lower body, and core.
One round is one set of reps for each exercise listed below. After each round, you’ll take a 60- to 90-second break, then complete another round. Aim to complete as many rounds as you can in 30 minutes.
TRX Single-Arm Row
Muscles worked: Upper and lower back, shoulders, core
Equipment needed: TRX strap
How to:
- Place your left leg on a bench so your knee and shin are resting on the pad and your left foot is hanging off the end. The palm of your left hand should also be flat on the bench. Keep your knee lined up with your hip and your hand lined up with your shoulder.
- Pick up the dumbbell with your right hand and extend your arm toward the floor, keeping your shoulders back and spine straight. Place your right foot wherever it feels comfortable and helps with your balance.
- Row the dumbbell up toward your chest without twisting your torso or rotating your body. Focus on driving your elbow toward the ceiling and pinching your shoulder blades together.
- Return to the starting position and repeat.
Complete 10 reps on each side. Complete all reps on one side before switching to the other.
Seated Single-Arm Overhead Press
Muscles worked: Chest, triceps, shoulders, core
Equipment needed: Dumbbell
How to:
- Sit on the floor in an upright position. Engage your core and place your legs out at 45 degrees with your knees flat on the floor.
- Hold one dumbbell at shoulder height in the racked position.
- Without compromising your upright posture, press the dumbbell overhead until your arm reaches a lockout position.
- Slowly return to the racked position and repeat.
Complete 10 reps on each side.
Goblet Step-Ups
Muscles worked: Glutes, hamstrings, outer thighs
Equipment needed: Box or bench, dumbbell
How to:
- Hold a dumbbell with both hands at chest height. Stand in front of a box with your feet hip-width apart.
- Place your right foot onto the box first, followed by your left foot.
- Bring your left foot down to the ground, followed by your right foot, so you’re standing on the ground with both feet. That’s one rep.
Complete 12 reps on each side. Complete all reps on one side before switching to the other.
Kettlebell Swing
Muscles worked: Back, glutes, hamstrings, hips, core
Equipment needed: Kettlebell
How to:
- Stand with your feet hip-width apart and place the kettlebell on the floor in front of your feet.
- Hinge at the hips into a squat position to grab the kettlebell with both hands.
- Push your hips backward and keep your torso upright. Your arms and wrists should be straight, with a slight bend at the elbows.
- Bring the kettlebell back through your legs and thrust your hips forward to swing it out and up to shoulder height. Use the momentum from your hips and legs to guide the kettlebell upward.
- Guide the kettlebell back down along the same path but do not set it on the ground — use the movement as momentum for your next rep.
Complete 15 reps.
Anti-Rotation Press
Muscles worked: Core, lower back, glutes, hips
Equipment needed: Resistance band
How to:
- Attach a resistance band to an anchor point.
- Start in a half-kneeling position, holding the resistance band with both hands at your chest. Keep your elbows slightly bent.
- Press the handle forward until your arm is straight while maintaining a stable upper-body position.
- Slowly return the handle back to the start position and repeat.
Complete 15 reps on each side. Complete all reps on one side before switching to the other side.
Low to High Plank
Muscles worked: Core, chest, shoulders
Equipment needed: None
How to:
- Start in a plank position on your forearms and toes, with your feet shoulder-width apart.
- Press up with your right hand first, followed by your left hand, to come into a high plank position with your palms on the floor.
- Lower yourself down onto your right forearm, followed by your left.
Complete 6 reps on each side. Complete all reps on your right side before switching to your left side.
Burpees
Muscles worked: Core, chest, shoulders
Equipment needed: None
How to:
- Squat down and place your hands on the ground in front of your feet.
- Step or jump back into a high plank position.
- Step or jump your feet back up to the starting position near your hands. Use your core and hips to drive your knees into a tuck position.
- Stand upright to complete the burpee.
Complete as many reps as possible in 30 seconds.
Popular full-body circuit training exercises
Want more options? Try these popular full-body circuit training exercises:
- Push-Ups
- Bicep Curls
- Tricep Dips
- Forward/Reverse Lunges
- Deadlift
- Glute Bridges
- Planks
- Mountain Climbers
- High Knees
A final word on full-body circuit training
If building strength is your goal, circuit training is an efficient and effective way to increase muscle mass and endurance, especially if you have a busy schedule. If circuit training is your main form of exercise, always listen to your body and give your muscles time to recover between every workout.
Finally, remember that the best workout for you is one that you can do consistently and challenge yourself with.
More gym circuit workouts
- At-Home Circuit Workout — No Equipment Needed!
- 15-Minute Beginner Circuit Workout
- Full-Body Strength Circuit Workout
- Full-Body Burn Circuit Workout
- Fundamental Movement Circuit Workout
Want more gym ideas like this 30-minute full-body circuit workout? Work with an Anytime Fitness Coach to get personalized recommendations to meet your goals.
