Looking for a way to bust through a rut or try something new? This is a full-body workout you can do at home! This 15-minute, no-equipment, circuit workout will help strengthen, tone, and build muscle.
The truth is, you don't need a ton of fancy equipment to get fit (check out my four favorite pieces of at-home gym equipment!), nor do you need lots of time. With a circuit workout, you can easily fit it into a busy schedule!
What Is Circuit Training?
Circuit training means that you take a handful of exercises or stations and perform them back to back without resting between.
It's a technique I love using in the SMASH Fit For Life workouts for moms.
It's wonderful for people who are short on time and need to squeeze a workout in quickly and for those who don't have a lot of room (or a minimalist home gym!).
Plus, because there is little rest time, circuit training gets your heart rate up which gives you a big bang for your buck in terms of calories burned.
How To Perform The Workout
Only six exercises in this full-body workout and made by a Certified Strength & Conditioning Specialist.
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).
Fit this circuit workout into naptime and call it a day.
| 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 |
To perform it: perform each exercise as listed for the prescribed duration, completing as many repetitions as you can in that time. Without rest, move on to the next exercise. Continue this system until the final exercise, in which afterward you will take a 45 second break.
Then, dive back into the workout repeating it for a total of four rounds.
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home.
Create a stronger, healthier you with minimal space and money! Check out the 4 best home workout equipment to rock your at-home fitness journey.
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 Circuit Workout
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.
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!
MAXIMIZE Your Workout Time
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these home workout sessions to fit seamlessly into your busy schedule.
They focus on getting STRONGER for real-life activities.
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms to help you regain your confidence and have FUN. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
the ultimate workout program for busy moms—quick, effective strength-based workouts you can do at home in just 25 minutes to help you gain confidence, energy and feel in control.
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