​ ​
post featured image

30 Minute At Home Circuit Workout (Full Body Workout, Dumbbells) 

A 30-minute, fat burning, AT HOME CIRCUIT WORKOUT! This time-drop workout alternates dumbbell strength exercises with full body, compound cardio exercises to build muscle and burn calories at home.

Jump to 30-Minute At Home Circuit Workout Outline

I recently polled my Instagram followers on what they thought the hardest workout on the site was. One of the most common responses was: “anything with the MN Beef folks!”

If you’re new around here, our friends from the Minnesota Beef Council have joined me for some of the most infamous full body dumbbell workouts on NML:

It goes without saying, but I’m excited to partner with the Minnesota Beef Council to bring you ANOTHER challenging workout — this 30-Minute Full Body AT HOME CIRCUIT WORKOUT (done in a 40-30-20 time-drop format).

This is a sponsored post in partnership with the Minnesota Beef Council.

Grab your dumbbells and get ready to test your endurance!

And I’m including some of my favorite high-protein, beef recipes below. The perfect way to refuel after this full body workout.

Squat with Dumbbells | At Home circuit Workout

What are the benefits of circuit training?

  • Increased Muscle Tone and Definition
  • Increased Cardiovascular Endurance 
  • Weight Loss
  • Effective Full Body Workout in 30 Minutes

Circuit training, where you combine both dumbbell strength training and cardio in the same workout, is one of the best home workouts for ALL fitness levels.

How do you do circuit training at home?

Circuit training works through several full body exercises with minimal rest between exercises.

For example, this circuit workout follows the below format:

  • 2 circuits — first circuit is ALL LEGS, second circuit is ALL ARMS
  • 4 moves per circuit — alternating strength exercises with power or cardio exercises
  • Repeat each circuit x 3 sets, decreasing work time with each set — 40 seconds of work, to 30 seconds of work, to 20 seconds of work

Jump Lunges circuit training at home

What does this circuit workout target?

This is a FULL BODY circuit workout, targeting multiple muscle groups:

  • Lower Body — legs, glutes, hamstrings, and quadriceps
  • Upper Body — shoulders, back, biceps, chest and triceps
  • Abs and Core — upper abs, lower abs and obliques

How many calories do you burn in 30 minutes of circuit training?

Calorie burn will vary from person to person. I personally burned over 400 calories in this circuit workout.

The combination of full body dumbbell strength training exercises paired with cardio exercises makes this a calorie-burning workout. You can expect to burn between 370 and 500 calories.

30 minute at home circuit workout

30 Minute At Home Circuit Workout

Circuit training is one of the most efficient forms of exercise to build muscle, burn fat, and lose weight at home. 

A total body home workout using a set of dumbbells. I suggest adding circuit workouts like this to your weekly workout plan 1-2 times a week.

Workout Equipment:

Medium-to-heavy set of dumbbells (8-20lbs).

I’m using 12 lb and 15 lb dumbbells in this video, but use whatever you have in your home gym.

Workout Instructions:

Let me be your certified personal trainer for the day! Click here to follow along with the full-length, guided video.

This circuit workout uses a 40-30-20, time-drop format.

40-30-20 represent the “work time” to be completed each set. So the “work time” drops by ten seconds each set (and rest time also decreases by 5 seconds each set).

So it looks like this:

  • 2 Circuits (circuit one is all lower body exercises and circuit two is all upper body exercises)
  • 4 Moves Per Circuit
  • Repeat each circuit x3 sets:
    • Set 1: 40 seconds work, 20 seconds rest
    • Set 2: 30 seconds work, 15 seconds rest
    • Set 3: 20 seconds work, 10 seconds rest

YOUR CHALLENGE: can you stick with the same heavy weights for ALL 3 sets? Your work time decreases as your muscles fatigue.

8 At Home Circuit Training Exercises


  1. Strength: 2-Pulse Squat + Calf Raise
  2. Body Weight Cardio: Double Squat Jump
  3. Strength: 2-Pulse Reverse Lunge Thrusters
  4. Body Weight Cardio: Double Lunge Jump

x 3 Sets

1-Minute BURNOUT 


  1. Strength: 2 Bicep Curls + 2 Standing Chest Flys
  2. Cardio: Push Press
  3. Strength: 3-Way Back Row
  4. Cardio: Plank Position 4 Mountain Climbers + 1 Push Up

1-Minute BURNOUT

30 Minute Full Body Workout At Home

Beef’s Top 10 Essential Nutrients

As a trainer I know the importance of refueling with high-quality protein to repair muscle tissue.

And I believe a balanced diet includes high-quality protein AND other nutrient-rich foods for building and maintaining strength. Which is why I love the list of essential vitamins, minerals and nutrients included in one serving of beef:

  • Protein — after intense exercise or weight training, high-quality protein supports muscle recovery and repair. A 3-ounce serving of lean beef provides between 25 grams of high-quality protein, which is the optimal amount to help active individuals recover from exercise (Beef Council Strength Guide).
  • Zinc — supports immune system and metabolism function.
  • Iron — supports many vital functions in the body — including energy production, immune system, and regulation of body temperature.
  • Vitamin B12 — helps keep the body’s nerve and blood cells healthy.
  • Riboflavin — is needed for overall good health. It helps the body break down carbohydrates, proteins and fats to produce energy.
  • Niacin — boosts brain and skin function.
  • Vitamin B6 — helps the body turn food into energy.
  • Selenium — is important for thyroid health and boosts the immune system.

Check out the below graphic from the MN Beef Council Strength Guide.

Beef's Top 10 Essential Nutrients

Beef is loaded with quality protein, as well as essential vitamins and minerals.

My favorite essential nutrient from the above list, ZINC. 

Health Benefits of Zinc

“Zinc speeds up reactions in the body helping your body:

  • make proteins
  • heal wounds
  • rev up your immune system defenses
  • and ensure normal growth and development

Our bodies cannot store zinc and use it later. We need to consume zinc daily. Many foods contain zinc, but the zinc from plant foods is not absorbed as well as the zinc from animal-based foods such as beef. A person who relies on plant-based sources of zinc may need to consume 50% more zinc to make up for poor bioavailability in these foods. Beef is an excellent source of zinc that is easy for your body to use!” – Dr. Marie Spano, MS, RD, CSCS, CSSD

My Favorite, EASY Beef Dinner Recipes (slow cooker + freezer-friendly)

For more family-friendly beef recipes visit mnbeef.org.

easy freezer meals using beef

Minnesota Beef Council

The Minnesota Beef Council is dedicated to strengthening beef demand by responsibly providing a safe, wholesome, healthy and delicious eating experience.

The Minnesota Beef Council is funded and managed by beef farmers and ranchers. The Council provides beef promotion, marketing, research and education programs for beef and beef products.

This is a sponsored post in partnership with the Minnesota Beef Council. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

Pin this 30 Minute Full Body Workout At Home

30 Minute Circuit Training Home Workout

More 30 Minute At Home Circuit Workouts:

  1. Lindsey, thank you. I found your workouts on YouTube a couple of months ago and I’m so happy to have found you. This season with COVID has been tough and I’m a mental health counselor which adds to the stress I’m already carrying. Your workouts are like a lifeline! I love that you promote the beef industry (dairyman’s daughter here!), that you are a Christian, and you have real people in your videos. You are so high energy in a truly authentic way. This workout was so great! I’m sweating and beaming! 😀

    • Julie! I’m so glad you found my workouts on YouTube and are putting them to good use! This is certainly a challenging season, and movement is so good for our mental health too! Keep up the good work and keep coming back for more! -Lindsey

  2. Omg this workout was killer. I do your videos 2-3 times/week. I’m still sore two days later! Only used 12 lbs too. Yowzers! Thanks for your time and videos. They’re awesome!!!

  3. This 30 min full body circuit was awesome and so hard. I do your workouts 2-3 times per week and I was sooooo sore the next two days. Only used 12 lbs. OMG. Thank you!