30-Minute Full Body Circuit Workout

This full body circuit workout is designed to improve general fitness, combining strength training and cardio in a concise 30-minute session. It's perfect for anyone looking to ramp up their fitness routine.

full body

circuit

intermediate

full

3/2/2026•0 views•intermediate•30 min

Squat to Press

Details

Sets

Reps

10-12

Rest

30s

Equipment

Dumbbells

Form Instructions

Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.

Lower into a squat, ensuring knees stay behind toes.

Push through heels to rise from the squat while pressing weights overhead.

Return to starting position and repeat.

Push-Up with Rotation

Details

Sets

Reps

8-10 each side

Rest

30s

Equipment

None

Form Instructions

Start in a plank position with hands shoulder-width apart.

Lower your body into a push-up, keeping elbows close to your body.

As you push up, rotate your torso and extend one arm towards the ceiling.

Return to starting position and switch sides.

Bent Over Row

Details

Sets

Reps

10-12

Rest

30s

Equipment

Dumbbells

Form Instructions

Stand with feet shoulder-width apart, knees slightly bent, holding dumbbells in both hands.

Hinge at the hips to lean forward, keeping back straight.

Pull dumbbells towards your lower ribcage, squeezing shoulder blades together.

Lower back down and repeat.

Jumping Jacks

Details

Sets

Reps

30 seconds

Rest

30s

Equipment

None

Form Instructions

Stand upright with feet together and arms at your sides.

Jump up, spreading your legs shoulder-width apart while raising your arms above your head.

Quickly jump back to the starting position and repeat rapidly.

Plank

Details

Sets

Reps

30 seconds

Rest

30s

Equipment

None

Form Instructions

Lie face down, then lift your body onto your toes and forearms.

Keep your body in a straight line from head to heels.

Engage your core and hold the position without sagging hips or raising your butt.

Lunges

Details

Sets

Reps

10-12 each leg

Rest

30s

Equipment

None

Form Instructions

Stand upright, feet hip-width apart.

Step forward with one leg into a lunge, ensuring that your front knee is above your ankle.

Push back to the starting position and switch legs, repeating the movement.

Similar Workouts

Intermediate Full-Body Workout

A balanced workout plan targeting all major muscle groups designed for intermediate fitness levels, promoting general fitness and endurance.

intermediate0 views

Full Body Fat Loss Workout

This 45-minute intermediate full-body workout is designed to help you burn fat while using minimal equipment. It incorporates bodyweight exercises that improve strength and endurance, ensuring an efficient session to promote fat loss.

intermediate0 views

15-Minute Full Body Fat Loss Workout

This intermediate workout is designed to engage multiple muscle groups to aid in fat loss. With minimal equipment needed, you can do this workout in the comfort of your own home.

intermediate0 views