Your At-Home Full-Body Circuit Workout (With Video)

By: Chris Freytag, CPT // July 13, 2022

One of the reasons we love full-body circuit workouts is that they are NEVER boring! Circuits are a fun, interesting way to move because they involve so many different exercises from one moment to the next.

And since we know that choosing a movement you enjoy is the key to staying consistent with any exercise program, I hope you give this full-body circuit workout a try!

Best of all, you strengthen your full body during this workout, so you make the most of the time you have by getting it all done at once!


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    Full Body Circuit Workout

    This full-body circuit workout is not only fast-moving and fun, but it targets every muscle in your body so that by the time you are done, you’ve burned loads of calories and feel amazingly accomplished!

    Perform the exercises below as listed without breaks in between. Move directly from one to the next without stopping until you finish the entire set.

    If you’re looking for a power session, go through the circuit twice. If you’re ready for a wipeout, go for 3 rounds and see how you do!

    [adthrive-in-post-video-player video-id=”orNwnTz4″ upload-date=”2020-06-30T11:00:00.000Z” name=”Game of 21 2.0 – Full Length Workout” description=”One of the reasons we love full-body circuit workouts is that they are NEVER boring! Circuits are a fun, interesting way to move because they involve so many different exercises from one moment to the next.” player-type=”static”]


    Spend 5 minutes warming your body and going through a range of motion activities, including arm circles, hip circles, inchworms, hip openers, and bodyweight squats.

    Full-Body Circuit Workout Instructions

    Go through each move below one to the next without taking breaks. When you finish, rest for 60 seconds and repeat if desired. You can repeat a third time for maximum effort and calorie-torching!!

    Equipment Needed: Medium to a heavy set of dumbbells.

    1. Alternating Squat High Pull with Burpee

    Stand with feet hip-width apart and a dumbbell between them.

    Squat to grab the dumbbell for a high pull, lifting it overhead quickly and keeping it close to the body as you do.

    Squat to set it down and place hands wide as soon as it is on the ground, and jump back into a plank.

    Jump feet quickly forward again, and as you rise, grab the dumbbell with your other hand for a high pull.

    Repeat 20 times total (10 per hand).

    2. Alternating Lunges with Bicep Curl

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

    Step right foot back into a reverse lunge while you perform a bicep curl with both hands.

    Step forward, lowering arms back down. Switch immediately to the other leg performing the same action.

    Repeat 20 times (10 per arm/leg).

    3. Tap Tap Turn Squat

    Sit back into a squat with feet hip-width apart.

    Do two quick hops, then flip 180 degrees, touch the ground, and do two quick hops facing the other way.

    Repeat 20 flips total.

    4. Down Dog Push Up

    Begin in a plank position with hands below shoulders and feet hip-width apart.

    Perform a push up (on knees or toes).

    As you press up from the push-up, push your chest toward your thighs while your tailbone rises up and heels press toward the ground into a downward dog.

    Keeping abs tight, pull forward into plank again and repeat 10 times total.

    5. Squat & Swing to Single Arm Overhead Tricep Extension

    Stand with feet hip-width apart, and knees slightly bent.

    Hold a dumbbell in your right hand with your arm extended down in front of your body.

    Perform a deep squat, and as you come up, swing your arm out in front of the body until it is straight overhead.

    Bend your elbow until the weight is behind your head, then press it back up straight using your tricep muscle.

    As your arm lowers back down, sit back into your squat again and repeat.

    Do 15 right, then 15 with the left arm.

    6. Single-Sided Roll Up Press Out

    Lay on your back with a dumbbell in the right hand, elbow bent, right leg straight out on the ground, and left knee bent in the air.

    Keeping your left arm straight out to the side, roll your torso up off the ground, straighten your left leg, and pressing the dumbbell up at an angle with your right hand.

    Lower back to start position and repeat.

    Perform 15, then switch hands and legs.

    7. Weighted Skaters

    Hold a dumbbell in your right hand and stand with your feet together.

    As you jump laterally (sideways) to the left, toss the dumbbell to your left hand.

    Land on your left foot, then immediately jump (skate) back the other way, tossing the dumbbell to the right hand as you land on your right foot.

    Repeat 20 times total (10 per foot)

    Rest one minute and repeat!

    If you like this Full-body circuit workout, you might also enjoy these workouts:

    Full-Body Resistance Band Workout To Burn Fat

    Full Body Workout For Beginners

    Full-Body Kettlebell Workout: Complete Guide For Beginners

    Benefits of Circuit Workouts

    Circuit training is a diverse and fast-moving program that continually changes and keeps your interest up. Just as you get going with one exercise, it is time to move on to the next one. This means that even if you aren’t thrilled with the movement you are doing at the time, you have the luxury of knowing it is about to change to something else.

    Circuit training can be done in a variety of ways. Maybe you’ve seen or participated in circuits that are pre-set around the room where you move from one station to the next, each station having a different exercise to accomplish. Those are fun and popular!

    On the other hand, if you are at home in a smaller space, you can do circuits without moving from one station to another. Rather, you create each station right where you are by simply changing up the moves.

    Our full-body circuit workout below allows you to gain the benefits of circuit training without the need for all the space and equipment needed to make stations.

    Benefits of Full Body Workouts

    Another benefit of our full-body circuit workout is that we get it all done in one setting!

    Leg day is always hard. Upper body day is a fun challenge. Full body day, on the other hand, is the best use of your time because you’re able to accomplish everything in one session.

    Not only that, but the compound dynamic moves in this workout will increase your heart rate so that you accomplish the cardio benefits alongside the strength!

    This full-body circuit workout is perfect for people who don’t have hours to spend on exercise but want a balanced, well-rounded workout that leaves them feeling accomplished!

    Fitness, Total Body Workouts

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    on Reply

    Great post, Kim! I enjoyed this, and I think you have some great advice that would be beneficial to my readers, so if you don't mind, I'll be linking to this article. I write articles on staying fit while staying home, dedicated to those whose office is in their home, and need tips to stay active and fit. In particular, I think this routing would go hand in hand with a good stationary bike routine. Again, great post.

    on Reply

    I have a gold membership. While I enjoy receiving these emails with instructions on the various exercises, do you have a complete workout available through the gold membership that is instructor lead where I am watching the instructor do the exercises while I am doing them in a classroom style format? Thank you.

      on Reply

      Hi Patricia - If you are a GOLD member you have access to ALL of our workouts where you can just follow along with the instructor. Are you going to the correct website? You need to make sure you are going to Sign into your account and every workout you can access. Just press play and you can follow along. If you are having any other issues or have questions please contact us at: 1-844-278-2050 or email

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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