Fitness Workouts The Ultimate Full-Body Circuit Workout You Can Do at Home By Jessica Smith Updated on June 15, 2022 Trending Videos Close this video player For a simple full-body circuit workout that you can do at home or at the gym, try this routine: Four moves, four ways, countless benefits. 01 of 17 This Full-Body Circuit Workout Is Ridiculously Fast (And Effective) Vanessa Rogers A good full-body circuit workout doesn't need to include a slew of different exercises. In fact, many of the most valuable training sessions are also the simplest (just like these 10 best total-body exercises). It makes sense if you think about it: Instead of learning new moves or collecting equipment, you can focus on the details that matter most, such as proper form and intensity. This full-body circuit workout was made with that idea in mind: The four-round circuit uses only four signature moves (squats, lunges, pushups, and rows) that get progressively more challenging with each round. You can do this workout at home or at the gym to kick your booty into high gear . (Then try this 30-minute, no-equipment circuit tomorrow to mix things up!) How it works: Do 1 set of every exercise in order, with little to no rest between moves. If needed, rest 30 to 60 seconds between circuits. You'll need: A set of 5- to 25-pound dumbbells (Choose a weight heavy enough to make it difficult to complete the last rep with proper form). 02 of 17 Circuit 1: Basic Squat Vanessa Rogers A. Stand with feet hips-width apart, holding dumbbells by sides. B. Lower into a squat position, pushing hips back, keeping knees behind toes, and reach dumbbells to the floor. C. Return to starting position and repeat. Do 15 reps. 03 of 17 Circuit 1: Reverse Lunge Vanessa Rogers A. Stand with feet together, holding dumbbells by sides. B. Step one leg back, lowering into a lunge by bending both knees about 90 degrees, keeping good posture and abs tight. C. Return to starting position, and immediately repeat with opposite leg. That's one rep. Do 15 reps. 04 of 17 Circuit 1: Kneeling Push-Up Vanessa Rogers A. Start in a modified plank position with hands slightly wider than shoulders, knees bent, and ankles crossed. B. Lower into a push-up, keeping abs tight to avoid letting hips sag. C. Return to starting position; repeat. ( Finally Learn How to Do a Push-Up Correctly Do 15 reps. 05 of 17 Circuit 1: Wide Rows Vanessa Rogers A. Stand with feet hips-width apart, holding dumbbells with palms facing thighs. B. Hinge forward from hips about 45 degrees, keeping spine naturally straight and abs tight. C. Bend elbows, pulling arms back in line with shoulders, squeezing shoulder blades back and together. D. Lower arms and repeat, maintaining forward bend the entire time. Do 15 reps. 06 of 17 Circuit 2: Lateral Squat Vanessa Rogers A. Stand with feet together, holding dumbbells by sides. B. Take a wide step out to the right and lower into squat position as arms reach to floor, pressing weights together. C. Return to starting position and immediately repeat on the left side. That's one rep. Do 15 reps. 07 of 17 Circuit 2: Forward Lunge Vanessa Rogers A. Stand with feet together, holding dumbbells by sides. B. Step one leg forward and lower into a lunge, bending both knees about 90 degrees, keeping good posture and abs tight. C. Return to starting position and immediately repeat on opposite side. That's one rep. Do 15 reps per side. 08 of 17 Circuit 2: Reaching Push-Up Vanessa Rogers A. From a full plank position, lower into a push-up, keeping abs tight so hips don't sag. B. Press back up into full plank position and immediately reach one arm up by ear, palm facing inward. C. Lower arm to return to starting position. That's one rep. D. Repeat, alternating arms with each rep. Full-body circuit workout tip: Make this easier by placing feet wider apart or harder by bringing them closer together. Do 16 reps. 09 of 17 Circuit 2: Narrow Row Vanessa Rogers A. Stand with feet hips-width apart, holding dumbbells with palms facing away from thighs. B. Hinge forward from hips about 45 degrees, keeping spine naturally straight and abs tight. C. Bend elbows toward ceiling, pulling arms in tight by sides, squeezing shoulder blades back and together. D. Slowly lower arms and repeat. Do 15 reps. 10 of 17 Circuit 3: Goblet Squat Vanessa Rogers A. Stand with feet slightly wider than hips-width apart, holding the end of one dumbbell with both hands in front of chest with elbows bent. B. Lower into a deep squat position, tracking knees over toes. C. Return to starting position and repeat. Do 15 reps. 11 of 17 Circuit 3: Side Lunge Vanessa Rogers A. Stand with feet together, holding dumbbells by sides. B. Take a wide step to the right, lowering into a side lunge by bending ony right leg and pushing hips back, reaching dumbbells on either side of right foot. C. Return to starting position and immediately repeat on opposite side. That's one rep. Do 15 reps. 12 of 17 Circuit 3: Lateral Stepping Push-Up Vanessa Rogers A. Start in full plank position with feet together and hands slightly narrower than shoulders-width apart, abs drawn in tight. B. Step left foot and left hand out to the left side (about hips- and shoulders-width apart) and lower into a push-up. C. Press back up and return left foot and hand to starting position. D. Repeat, this time stepping right foot and hand out to the right side. That's one rep. Do 15 reps. 13 of 17 Circuit 3: Oblique Row Vanessa Rogers A. Start in a split stance with right leg forward, holding a dumbbell in left hand only. B. Lower into a lunge and hinge forward from hips about 45 degrees, keeping spine naturally straight and abs tight, reaching both arms toward right foot. C. Bend left elbow and pull arm back behind body. D. Quickly switch sides, allowing torso to rotate as arms change. That's one rep. E. Complete all reps on the right, then repeat with left leg forward, holding weight in right hand. Do 15 reps per side. 14 of 17 Circuit 4: Split Squat Vanessa Rogers A. From a split stance with right leg foward, holding dumbbells by sides, shift weight into right leg and tap left toes lightly on the floor. B. Do a squat with right leg, reaching dumbbells to the floor. C. Return to starting position. Do all reps on right leg, then repeat on left. Full-body circuit workout tip: Make this harder by placing back foot on a bench or high step. Do 15 reps per side. 15 of 17 Circuit 4: Diagonal Lunge Vanessa Rogers A. Stand with feet together, holding dumbbells by sides. B. Take a wide step back toward the corner of the room with the left foot (at a 45-degree diagonal angle), bending right knee and reaching arms and upper body forward over right thigh (left leg should be straight, with heel lifted off the floor). C. Reach dumbbells all the way down to the floor on either side of right foot. D. Push off right foot and return to starting position, then immediately repeat on opposite leg. That's one rep. Do 15 reps. 16 of 17 Circuit 4: Spider Push-Up Vanessa Rogers A. Start in a full plank position with hands slightly wider than shoulders-width apart, feet together. B. Lower into a push-up, lifting left knee into outside of arm (try to tap knee to elbow if possible). C. Return to starting position to complete one rep. D. Repeat, this time lifting right knee into right shoulder. Do 16 reps. 17 of 17 Circuit 4: Renegade Row Vanessa Rogers A. Start in a full plank position with left hand holding onto a dumbbell. B. Brace abs in tight and raise left elbow straight toward ceiling, pulling dumbbell up by side of torso. C. Slowly lower (avoid slamming the weight down on the ground) to starting position. D. Repeat on opposite side. That's one rep. (Don't forget to cool down after this full-body circuit workout!) Do 15 reps. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit