Beginner Circuit Workout [15 Minutes, No Equipment]

Short on time and tired of feeling stuck? This 15-Minute beginner Circuit wWorkout is your reset. No equipment, no fluff, just simple, effective moves that build strength and tone muscle from home when you're short on time.

Images of a woman performing multiple exercises with text on the image.

A Quick Look At The Workout

💭Equipment: None needed
⏲️Duration: 15 minutes with 6 exercises
📖 Warm up: You can grab a full-body warm up if you like, but it's not needed.
📋Intensity: Mostly beginner, and the one exercise that isn't there has a modification.
📖 Frequency: Do this workout 2-3 times per week.
⭐ Muscles used: This workout is a total body one so you'll hit a bit of everything.

SUMMARIZE & SAVE THIS CONTENT ON

If you’re just getting started with strength training, or getting back into it, this 15-minute workout for beginners is a great place to begin. I’ve coached hundreds of busy women through simple, at-home workouts that build strength.

Think 15 minutes isn’t enough? It adds up. Short, consistent workouts like this still improve strength, energy, and overall fitness, especially when you stick with them. In fact, here’s a study showing how a 10-minute workout for busy moms boosts results when done consistently.

Some of these exercises in this circuit come straight from my 6-weeks to STRONG program: quick, no-fuss moves designed to help you feel stronger, more energized, and actually excited to press play.

Jump To

A Quick Look At The Workout
Beginner Circuit Workout
PDF Printable
15-Minute Full Body Workout Exercise Breakdown
How to Progress This 15-Minute Workout
More Fitness Tips For Your Goals
Beginner Circuit Workout FAQs

Beginner Circuit Workout

Not only is this circuit workout low-impact, but no equipment isneeded for these bodyweight exercises (check out some of the best bodyweight exercises).

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:

Complete each exercise back-to-back for the reps listed
Rest 45 seconds after all exercises
Repeat for 3 rounds

PDF 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.

Image of a workout printable with notes on repetitions.

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! A few of these exercises are combination exercises to make the workout more challenging. Make sure you're comfortable with both movements.

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.

Two images side by side of a woman in black pants and a sports bra, the first image of a squat and the second she is standing and lifting the leg. Arrows and text around the exercise with tips.

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 and perform the push up elevated instead (on a couch or stairs!).

Two images of a woman in blue shirt and black pants performing a push up with text about what to do and what not to do

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.

woman in pink shirt and blue pants on her knees holding a dumbbell at chest height and leaning back with arrows and text about performing the exercise

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.

Woman in sports bran and black pants performing a side plank with text and arrows to give points on form

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.

Two images of a woman in maroon shirt and black pants performing froggy pumps with text with wointers

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 more intense at home at home and check out this home leg and glute workout for females or a short EMOM bodyweight workout for women to switch it up.

Ready For A Plan That Actually Builds Strength?

If you’re just starting out and want more than random workouts, 6 Weeks to STRONG gives you a clear, step-by-step plan to follow.

More Fitness Tips For Your Goals

Beginner Circuit Workout FAQs

How often should I do the 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.

What are the benefits of circuit training?

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!