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What's inside
Short on time but still want a workout that hits everything? This one’s for you.
It’s a 30 minute full body circuit for the gym. You move from one exercise to the next with barely any rest, so you build strength and get your heart rate up at the same time. Do it three times a week and you’re covered.
Keep reading for both circuits, how to set your timer, and how to make it harder as you get fitter.
The workout at a glance
| Time | About 30 minutes, including the warm-up |
| Days | 3 a week, alternating Circuit A and Circuit B |
| Format | 7 exercises, 3 rounds, against a timer |
| Level | Beginner to intermediate, with 3 timing levels |
| Equipment | Dumbbells, a kettlebell, a bench |
How a circuit works
A circuit means doing a set of exercises back to back, with only a short break between them. Here’s how this one runs:
- Warm up for 5 minutes.
- Do each exercise for the work time, rest for the rest time, then move straight to the next one.
- After all 7 exercises, rest for 90 seconds. That’s one round.
- Do 3 rounds.
Choose your level
| Level | Work | Rest | Total with warm-up |
|---|---|---|---|
| 1. New to this | 30 sec | 30 sec | about 29 min |
| 2. Getting fitter | 40 sec | 20 sec | about 29 min |
| 3. Fit already | 45 sec | 15 sec | about 29 min |
Every level takes the same time. The harder levels just give you more work and less rest.
Your week
| Monday | Wednesday | Friday |
|---|---|---|
| Circuit A | Circuit B | Circuit A |
The next week starts with Circuit B, so they swap places each week.
Warm-up: 5 minutes
One minute each: brisk walk or bike, arm circles, bodyweight squats, walking lunges, and a few slow push-ups.
Circuit A
| # | Exercise | Muscles |
|---|---|---|
| 1 | Goblet squat | Legs, glutes |
| 2 | Dumbbell bench press (or push-up) | Chest, shoulders, triceps |
| 3 | One-arm dumbbell row (switch arms halfway) | Back, biceps |
| 4 | Kettlebell swing | Glutes, hamstrings, heart rate |
| 5 | Dumbbell reverse lunge (alternate legs) | Legs, glutes |
| 6 | Dumbbell shoulder press | Shoulders |
| 7 | Plank | Core |
Circuit B
| # | Exercise | Muscles |
|---|---|---|
| 1 | Dumbbell Romanian deadlift | Hamstrings, glutes |
| 2 | Incline dumbbell press | Upper chest, shoulders |
| 3 | Chest-supported dumbbell row | Back |
| 4 | Dumbbell step-up (alternate legs) | Legs, glutes |
| 5 | Dumbbell push press | Shoulders, legs |
| 6 | Mountain climbers | Core, heart rate |
| 7 | Dead bug | Core |
Never done a dead bug? Lie on your back with your arms pointing up and your knees bent over your hips. Slowly lower your opposite arm and leg toward the floor, keeping your lower back pressed down, then switch sides.
Picking your weights
Choose dumbbells you could lift about 15 times with good form. In a circuit you’ll only do 10 to 15 reps in each interval, and you’ll be a little out of breath, so lighter than your usual weights is exactly right.
When to go heavier: once you can work through every interval without slowing down, move up one dumbbell size on that exercise next session. Ready for more than that? Move up a level.
Why circuits are worth your time
Circuits give you two things in one session. A 2017 meta-analysis found that circuit training with weights improved both VO2 max, or how well your body uses oxygen, and bench press strength in healthy adults.
Three sessions a week also covers the strength side of the WHO’s activity guidelines. Add a daily walk and you’re in great shape.
What about the “afterburn”?
You’ll read that circuits keep burning calories for hours afterward. The afterburn is real, but small. A review of the research put it at about 6% to 15% of the calories the workout itself used. The workout is what counts, so the best plan is the one you’ll keep showing up for.
Questions people ask
Can I do this at home?
Yes, if you have a few dumbbells and a kettlebell. Swap the bench press for push-ups and the chest-supported row for a bent-over row. No equipment at all? Try our no equipment home cardio workout.
Will this help me lose weight?
It helps by burning calories and building muscle, but fat loss mostly comes down to eating a little less than you burn. Our fat loss gym plan for beginners covers the food side.
Can I do it every day?
Three days a week is plenty. On the other days, walk or try low impact cardio.
I’m completely new. Is this too much?
Start at level 1 with light weights and do 2 rounds instead of 3 for the first two weeks.
Have fun with it, and enjoy getting it all done in 30 minutes!
This article is for general information and is not medical advice. If you have a heart condition, high blood pressure or an injury, check with a doctor before starting high intensity exercise.
