30-Minute Full-Body Bodyweight Circuit Workout
This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed
Ready to work up a sweat? You don't need equipment or even a whole lot of time to do it — not with this three-circuit 30-minute full-body strength workout at your disposal. "Each circuit incorporates upper and lower extremity work" to work your whole body in a short amount of time, explained Austin Johnson, NCSF, Gold's Gym national personal training manager, who created the workout. And the entire routine is done standing, he said, which promotes more energy use (aka calorie burn) because you're activating your muscles more than you would in a seated position. You'll also notice that the workout is low-impact: you'll always have at least one foot on the ground, Johnson said, so it's a good choice if you're looking for something less jumpy.
Check out the full workout ahead, and keep reading for an explanation and demo of each move (performed by Theresa Swigert, NCSR, Gold's Gym national studio manager).
30-Minute Full-Body Circuit Workout For Strength
Equipment needed: None.
Directions: Complete the warmup ahead, then do three rounds of each of the following circuits. You'll perform each exercise for 30 seconds with a 30-second rest between each round. Complete all three rounds of the first circuit before moving on to the next. After the workout, complete the listed cooldown. (If you want to intensify the workout, you can add additional rounds to each circuit or seconds to each exercise, Johnson said.)
| Warmup: 2 Rounds | Time |
|---|---|
| Butt kicks with arm cross | 30 seconds |
| Modified jumping jack | 30 seconds |
| High knees | 30 seconds |
| Circuit 1: 3 Rounds | Time |
| Squat and press | 30 seconds |
| Single leg deadlift | 30 seconds |
| Front knee-up | 30 seconds on each side, followed by 30-second rest |
| Circuit 2: 3 Rounds | Time |
| Lunge with arm extension | 30 seconds |
| Squat with hamstring curl | 30 seconds |
| Lateral knee-up | 30 seconds on each side, followed by 30-second rest |
| Circuit 3: 3 Rounds | Time |
| Side step with high pull | 30 seconds |
| Squat and touch | 30 seconds |
| Windmill reach | 30 seconds on each side, followed by 30-second rest |
| Cooldown: 2 rounds | Time |
| Arm circles | 30 seconds forwards, 30 seconds backwards |
| Hamstring stretch | 30 seconds on each side |
| Side stretch | 30 seconds on each side |
| Quad stretch | 30 seconds on each side |
