30-Minute Total Body Fitness Circuit

An effective 30-minute workout designed to enhance overall fitness through a balanced mix of strength, endurance, and mobility exercises. Utilize full gym equipment to maximize workouts while targeting all major muscle groups.

fitness

strength training

cardio

intermediate workout

full body

intermediate

full

5/21/2025•0 views•intermediate•30 min

Barbell Squats

Details

Sets

Reps

10-12

Rest

60s

Equipment

Barbell, squat rack

Form Instructions

Stand with feet shoulder-width apart, barbell resting on your upper back (not your neck).

Engage your core and keep your chest up as you hinge at the hips to lower down into a squat.

Lower until your thighs are at least parallel to the ground, keeping your knees aligned with your toes.

Push through your heels to return to standing, fully extending your hips.

Dumbbell Bench Press

Details

Sets

Reps

8-10

Rest

60s

Equipment

Dumbbells, flat bench

Form Instructions

Lie back on a flat bench with a dumbbell in each hand, arms extended above your chest.

Keep your feet flat on the ground and ensure your lower back has a slight arch.

Lower the dumbbells in a controlled motion until they are at chest level.

Press the dumbbells back up until your arms are fully extended.

Bent-Over Dumbbell Rows

Details

Sets

Reps

10-12

Rest

60s

Equipment

Dumbbells

Form Instructions

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

Hinge forward at the hips, keeping your back straight and knees slightly bent.

Pull the dumbbells towards your torso while squeezing your shoulder blades together.

Lower the weights back down while maintaining control.

Plank to Push-up

Details

Sets

Reps

8-10

Rest

60s

Equipment

Bodyweight

Form Instructions

Start in a forearm plank position with your body in a straight line from head to heels.

Push up onto your hands one at a time, transitioning into a full plank.

Lower back down one arm at a time into the forearm plank position.

Keep your core engaged to prevent sagging or arching.

Jumping Rope

Details

Sets

Reps

1 minute per round

Rest

30s

Equipment

Jump rope

Form Instructions

Hold the jump rope handles at your sides with the rope behind your heels.

Swing the rope overhead and jump when it reaches your feet.

Keep a light bounce on the balls of your feet, maintaining a steady rhythm.

Engage your core and keep your elbows close to your body.

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