Tired of feeling stuck or short on time? This 15-minute, full-body circuit is the reset button you didn’t know you needed. No equipment, no fluff, just simple, effective moves that build strength and tone muscle from home when you're short on time.
If you’re just getting started with strength training, this 15-minute beginner workout is the perfect place to start. As a Certified Strength and Conditioning Specialist (CSCS), I’ve coached hundreds of busy women through effective, at-home workouts that build strength without the overwhelm.
Think 15 minutes isn't enough? According to the CDC, adults need at least 150 minutes of moderate activity each week. But good news, short workouts still count. Even brief sessions like this one can improve heart health and fitness. Here’s a study showing how 10-minute workouts boost results when done consistently.
The exercises in this circuit are straight from my SMASH Fit For Life program, quick, no-fuss moves designed to help you feel stronger, more energized, and actually excited to press play.
What to Expect From This 15-Minute Circuit
Level: Great for beginners, but can be made more challenging with proper progressions.
Exercises for real life: The exercises chosen help build strength and improve your heart rate.
Short and sweet: Done in just 15 minutes, this circuit workout is easy to squeeze in to even the busiest of days.
Equipment: No equipment needed means it's easy to do this workout anywhere.
Beginner Circuit Workout Steps
Not only is this circuit workout low-impact, but no equipment is needed for these bodyweight exercises (check out some of my favorite bodyweight exercises).
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home.
| Exercise | Repetitions and Sets |
| Curtsy Lunges | 30 seconds/leg |
| Squats With Abductions | x25 seconds |
| Push Up With Twist | x30 seconds |
| Kneeling Knee Extensions | x30 seconds |
| Plank With Shoulder Tap | x30 seconds |
| Froggy Pumps | x40 seconds |
| Rest 45 seconds |
How to perform the workout:
- Perform each exercise back to back as listed for the prescribed duration, completing as many repetitions as you can in that time.
- Continue this system until the final exercise, in which afterward you will take a 45 second break.
- Then, dive back into the first exercise, repeating it for a total of four rounds.
Beginner Circuit Workout Printable
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
15-Minute Full Body Workout Exercise Breakdown
Don't forget to make sure your form is spot on and that you're activating the muscles you should be!
Perform the exercises in order for the prescribed reps. Rest for 45s and repeat for a total of four times.
Curtsy Lunge
- Stand upright in a comfortable position. Step the left foot back and across the line of the left leg.
- Lower the left knee toward the floor while hinging slightly at the hips. Keep the foot of the right leg fully on the floor.
- Push through the right foot, unbend the left knee and return the left foot back to the starting position.
Squats With Abductions
- Stand with your feet hip width apart and push the hips back as you begin to lower down into a squat.
- Pause briefly at the bottom as you drive the knees out and push towards the starting position.
- Right before the starting position, shift your weight to your right foot and balance on one leg as you take the left leg out to the side using your glutes.
- Set the left foot back down and drop into a squat position. Repeat the movement only this time raise the right leg.
Push Up With Twist
- Begin in plank position with your body in a straight line. Drive the elbows back as you lower down toward the floor.
- Press back up toward the plank position, as you do so, shift onto your left arm and raise your right arm up to the ceiling for a twist.
- Place the right arm back on the floor and lower into the push up position. Repeat the sequence, alternating arms.
Learn how to do a push up in four steps if you're a complete beginner.
Knee Extensions
- Come into a kneeling position.
- Squeeze your glutes as you start to lean backward keeping a flat back.
- Go as low as comfortable and then use your quadriceps to help reverse the movement and pull the body back up.
Note: these can be done without a dumbbell, the image is just to show you the idea.
Side Plank With Dip
- Place the right elbow under the shoulder and stack the left foot on top of the right foot.
- Raise the hips off the ground using your obliques and try to keep a straight line through your torso.
- Dip the hips toward the floor slightly by bending at the waist. Then, use the core muscles to lift the hip back up. Repeat.
Frog Pumps
- Laying down, being the soles of your feet close together, knees bent, and towards your bum.
- Squeeze the glutes and with your knees driven out (knees wider than hip-width apart) raise the hips.
- Pause and return the hip to the floor.
How to Progress This 15-Minute Workout
As your strength and endurance improve, here are a few simple ways to level up the workout:
- Shorten your rest between rounds (try dropping from 45 seconds to 30).
- Add weight using dumbbells, a backpack, or even water bottles.
- Tack on an extra round—if you’re doing 4 rounds now, work up to 5.
- Slow things down to increase time under tension and make each rep count.
Small tweaks like these keep your body challenged without needing to completely overhaul your routine. Learn how to make workouts harder at home.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Frequently Asked Questions About The Circuit Workout
You can perform this workout 2-3 times per week. Make sure you have a day or two between your workout days to give your muscles some rest.
Less time spent working out, elevated heart rate so great calorie burn, no equipment versions can be done anywhere, and with so many options it's rarely boring!
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