If you haven’t had circuit training FOMO, you’re about to! Not only is circuit training a fun, efficient way to show your body some love, but it also makes squeezing your cardio AND resistance training into a single gym visit possible! This is a major plus for those with an action-packed schedule (who isn’t super busy these days?). In fact, thanks to the combo of strength and endurance movements, you are building muscle, torching calories, while at the same time spiking your metabolism to help with burning fat.
Circuit training can be a great full-body workout, but in order to reap the benefits (and there’s a lot of them), it’s important to incorporate both strength and cardio movements into the session—if you have questions, ask a trainer or coach for help. You got this!
Why We Love Circuits for Efficiency
A circuit workout is a sequence of exercises (usually six or more) performed in a certain order to get maximum results. In this workout, there are seven exercises that you will complete in a circuit style (starting with the first exercise in the list, then moving to the next, and so on—repeat the entire circuit once you’ve finished your first set!
Circuits Help Maximize Results
Circuits often contain strength exercises as well as exercises that challenge your heart rate. This workout is no different—get ready to see and feel real results from this circuit, which will combine upper body exercises with lower body exercises, in addition to challenging your core!
Circuits Help Keep You Focused
When you enter the gym with a plan, it can help with confidence and make the whole experience more enjoyable! Gone are the days of wandering around the gym aimlessly, wondering what to work on or which equipment to use. When you are armed with a circuit to perform, you can get your equipment ready and GO! With that, let’s break down the set-up for this full-body circuit workout.
30-Minute Full Body Circuit Workout
This full-body circuit workout is the perfect combination of strength training and cardio—all in one session! And that’s not even the best part. This circuit training workout routine will build muscle and burn calories throughout your entire body.
You’ll start with a quick warmup routine to get each muscle group ready for the activities ahead, followed by the circuit of exercises. Complete all reps of each exercise as prescribed in the set and move to the next exercise on the list. Rest only as much as you need between exercises (catch your breath, and then get right back to work!). Complete the entire circuit, then take a 60–90 second break in order to give yourself a moment to recover before starting the next set. The goal is to take as minimal rest as possible, while still being able to perform each rep with proper form and strength.
Since this workout incorporates strength training exercises, you will be using free weights including dumbbells and kettlebells, in addition to resistance bands and TRX. Some of the exercises in the circuit are done with only your bodyweight, but most of the exercises use some piece of equipment in the gym. If you have any questions at all, ask a Coach!
And remember: This full-body circuit training workout is NOT a race, and it’s not based on time. Put everything you have into each rep and take your time. Out of all the 30-minute workouts we’ve seen, this is one of our favorites and we think it will be for you, too—but of course we’re a little biased. Aim for as many rounds as you can do in 30 minutes. Let’s get to it!
Equipment Needed
Dumbbells, Kettlebell, Bench or Box, TRX, Foam Roller
Warm-Up
- Foam Roll Spine (30 seconds)
- Foam Roll Quads (30 seconds each side)
- Overhead Squat (10 reps)
- Reverse Lunges (10 reps each side)
- Front Raise (10 reps each side)
Exercise #1: TRX Single-Arm Row (10 reps each side)
The opening act
Why did we select this exercise to kick off our full body circuit workout? For starters, it is easily modified to fit any level of difficulty you’re looking for! Your feet placement will determine the resistance for this exercise—stepping closer to the anchor point will increase the difficulty, while taking a step away from the anchor point will make the exercise easier. You can change your feet placement as you get stronger to find the perfect amount of challenge for yourself.
Another reason we selected the single-arm TRX row for the top spot is that it is a unilateral exercise, meaning it works one side of the body at a time. Unilateral exercises are fantastic for isolating and strengthening up muscle groups while working on evening out muscle imbalances. (Ever get the feeling that you have one arm that is stronger than the other? It’s probably due to natural muscle imbalances!) Another bonus of unilateral exercises is that they improve your core strength and stability because they allow you to work on keeping your torso steady and your shoulders and hips squared to the front. This action engages the muscles of your core, not only your abdominals (the “six-pack” muscles) but also the deep abdominal muscles that connect to your spine and hips and stabilize your body.
Tip: Start with the arm/side that tends to feel weaker or less dominant (if you have one). Find the perfect challenge level (feet placement) for that less dominant side, and match it without surpassing it on your stronger, more dominant side. Over time, your muscle imbalance will fade as your less dominant side becomes stronger and more stable!
Equipment needed: TRX
- Face the anchor point with your feet shoulder-width apart on the floor. Hold both handles together in one hand and rest your other hand on your hip or at your side.
- Walk your feet forward, so that you are leaning back on the strap with a straight arm. Your body should form an angle of roughly 45 degrees with the floor. (Note: the further you walk your feet out, the harder the exercise gets.)
- Keeping your shoulders blades engaged and abs tight, pull yourself up until your pulling hand is in at your chest.
- Lower back down with control to start position and repeat.
Muscles Worked: Upper and lower back, shoulders, core
Don’t have a TRX available? No problem! Do the single-arm dumbbell row instead.
Exercise #1 ALTERNATIVE: Single-Arm Dumbbell Row (10 reps each side)
It’s about options, baby!
Perhaps the gym you are working out at does not have a TRX or other suspension trainer system available. Maybe the one that your facility does have is in use. Or, you’re traveling and using a hotel gym—some are stocked with functional equipment like TRX, but most are not. It’s okay, we’ve got your back (muscles!) with the single-arm dumbbell row. Just like the TRX option, this unilateral exercise allows you to focus in on either the right or left side, while challenging your core the entire time. Remember, keep your hips and shoulders square to the bench!
Equipment needed: bench, dumbbell
- Place your left leg on a bench (if you have one), so that 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 somewhere in front of your knee. Check to see that your knee is under your hips, and that your hand is under your shoulder.
- Pick up the dumbbell with your right hand and extend your arm towards the floor, being sure to keep your shoulders back and a straight spine. Place your right foot wherever it feels comfortable and helps with your balance.
- Row the dumbbell up towards your chest, without twisting your torso or rotating your body. Focus on driving your elbow towards the ceiling and pinching your shoulder blades for maximum effect.
- Return to the starting position and repeat.
Muscles Worked: Upper and lower back, shoulders, core
Exercise 2: Seated Single-Arm Overhead Press (10 reps each side)
Opt for seated versus standing to target your core
Think you’re only working your upper body when you’re lifting something overhead? Try doing the same motion, but without your legs involved—sit down on the ground with your legs out in front and you’ll feel a huge difference! Because of the way you are positioned, the legs are not able to take on any of the force of the dumbbell. Instead, the weight is directed to your core and upper body, making this variation of the overhead press one we’d like to keep forever on our list of repeats.
Equipment needed: dumbbell
- Sit on the floor in an upright position. Engage your core and place your legs out straight at 45 degrees.
- Hold one dumbbell at shoulder height in the racked position.
- Without compromising your upright posture, press upward over your head until your arm reaches a lockout position.
- Slowly return to the racked position and repeat.
Muscles Worked: Chest, Triceps, Shoulders, Core
Exercise 3: Goblet Step-Ups (12 reps each side)
Unilateral, but make it lower body!
Wait a minute, up until now the upper body and core have been having all the fun! Let’s bring the legs into the mix by doing a goblet step up. This exercise is awesome because it works one leg at a time, giving you another opportunity to focus on your less dominant side first. Feel free to do either the left or right side first, just remember to do all the reps for the first side before switching to the other.
In addition to being a great leg exercise, the dumbbell held in goblet position brings this move to the next level. You’ll feel the weight pulling your torso down, but this is your opportunity to engage your core muscles (the front abs as well as the lower back muscles) to keep yourself strong in an upright position.
Equipment needed: box or bench, dumbbell
- Hold a kettlebell or dumbbell at chest height with both your left and right hand. 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. You should be standing with both feet on the ground in front of the box again.
- Step your right foot up again first and repeat the rest of the reps for your right leg, then switch
Muscles Worked: Glutes, Hamstrings, Outer Thighs
Tip: Keep one foot on the box at all times to get your reps done in a shorter amount of time. You’ll really be feeling the burn in your quads!
Exercise 4: Kettlebell Swing (15 reps)
Swing into shape with the kettlebell
Remember we mentioned this circuit workout would include strength training as well as cardio? Here’s where the rubber meets the road on that—the kettlebell swing is the ultimate strength and endurance exercise, and we bet you’ll agree.
Equipment needed: kettlebell
- 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, not your arms or back.
- Guide the kettlebell back down along the same path but do not set it on the ground- instead, go into the next rep using momentum as power!
Muscles Worked: Back, Glutes, Hamstrings, Hips, Core
Tip: Have more questions about the kettlebell swing? Read up on how to master the kettlebell swing.
Exercise 5: Anti-Rotation Press (15 reps each side)
Opt for anti-rotation to strengthen your core
For this exercise, you’ll loop a resistance band around a stable anchor point such as a pole or rack. The band should be at about hip height when you are standing. For the exercise, you’ll be in a half-kneeling position so that your core absorbs the challenge that the band places on your body—you’ll feel the band pulling you toward the anchor point, but you’ll use your core muscles to stabilize your torso and resist that rotation. That is why this exercise is called anti-rotation! Brace your core and embrace the challenge.
Equipment needed: resistance band
- Start in the half-kneeling position holding a handle in both hands at your chest with your elbows bent and the other end of the tubing connected to a solid object off to one side.
- Press the handle out in front to a straight arm position while maintaining a stable upper body position.
- Return the handle back to the start position and repeat.
- Complete all reps on one side before switching to the other side.
Muscles Worked: Core, lower back, glutes, hips
Looking for more exercises like this one that help strengthen your lower back? Here’s a lower back workout you’ll want to check out!
Exercise 6: Plank to Push Up (6 reps each side)
The ultimate bodyweight exercise for upper body and core
You won’t need any equipment for this one, but you’re sure to feel the burn, and in the best way! This exercise combines a plank, which is considered to be the gold-standard core-strengthening move, with a push up, which is the top-dog for upper body pushing strength! Do all of your reps on one side before switching to the other, and get the most out of this exercise by keeping your hips stable and avoiding rocking from side to side. Imagine you have a glass of your favorite beverage on your back, and you’re trying not to spill it as you move from plank to push up!
Muscles Worked: Core, chest, shoulders
- Start in a plank position on your forearms and toes with your feet shoulder-width apart. (Tip: to increase the challenge, step your feet in closer together!)
- Press up with your right hand first, followed by your left hand, to come into high plank position with your palms on the floor. Lower yourself down onto your right forearm, followed by your left.
- Repeat all reps by pressing up and lowering down with your right arm, and then switch to lead with your left arm next.
Equipment needed: none
Check out our step-by-step guide to getting to your first push up!
Exercise 7: Burpees (as many reps as possible in 30 seconds!)
Burpees (As many reps as possible in 30 seconds!)
This is the final exercise in the circuit, so let it all out and give your best effort on your burpees! Set a timer for 30 seconds and see how many you can do (but never compromise good form for speed). Since you’ll be repeating the circuit multiple times, you’ll come back to this exercise at the end of each circuit; we encourage you to see if you can match — or surpass! — the number of burpees you did in the first round during each successive round. You got this!
Equipment needed: none
- Squat down and place your hands on the ground right outside your feet.
- Step or jump back into a high plank position.
- Step or jump your feet back up to their starting position near your hands. Use your abs and hips to drive your knees into the tuck position.
- Stand upright to complete the burpee!
Ways to add challenge to your burpee:
- Add a push up at the bottom where you are in the plank position.
- Add a jump toward the ceiling with your arms overhead every time you stand up between reps.
- Place a box in front of you and do a box jump in between each burpee, making the move a burpee-box jump!
Muscles Worked: Core, chest, shoulders
And that’s it! Great job.
For more training and fitness inspiration, workout programs, health and wellness tips, low-calorie recipes, or if you need a new idea about making healthy happen, check out our collection of blog articles. If you have questions, we have the answers!
