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Circuit Training: 30-Minute Full Body Circuit Workout

Cardio and strength training collide in this FULL BODY, 30-Minute Circuit Training Workout! There are 3 full body circuits in this workout and each circuit consists of 4 exercises using dumbbells. We hit it all from upper body strength to lower body strength, core conditioning and cardio endurance.

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

Jump To 30-Minute Circuit Workout

When I shared on Instagram that I was in the studio shooting with Becky and Jared from the Minnesota Beef Council, my DM’s flooded with messages like YES!! Can’t wait for another challenging MN Beef workout!”

If you’re new around here, Becky and Jared have joined me for some of the most infamous workouts on NML:

So it goes without saying, but I’m excited to partner with the Minnesota Beef Council to bring you another workout — this 30-Minute Full Body CIRCUIT WORKOUT.

Grab your dumbbells and get ready to work every muscle in your body.

Then scroll down and get some of my favorite high-protein, family-friendly beef recipes to refuel after your workout.

Circuit training upper body bent over back row

What is circuit training?

Circuit Training is a workout format that alternates between several full body exercises with minimal rest between exercises.

For example, this workout follows the below format:

  • 45 second of dumbbell upper body strength training, 15 seconds rest
  • 45 second of dumbbell lower body strength training, 15 seconds rest
  • 45 second of core conditioning, 15 seconds rest
  • 30 second of cardiovascular endurance training, 30 seconds rest

Circuit training maximizes efficiency by alternating exercises that target different muscle groups.

We’re able to move quickly through each circuit with minimal rest time (while still maintaining proper form and challenging weights) because as soon as the muscle starts to fatigue, we move on to a different muscle group. Which also keeps your heart rate high throughout the workout.

Rather than traditional interval training, where you work for a timed interval and rest for a time interval, you’re “resting” one muscle group while working another.

What are the benefits of circuit training?

  • Increased Muscle Tone and Definition
  • Increased Cardiovascular Fitness
  • Effective Workout (full body workout in 30-minutes)
  • Avoids Fitness Plateaus and Boredom

You get a total body workout AND get to isolate different muscle groups within each circuit. 

And the workout never gets easier if you keep striving for heavier dumbbells. You can toggle between different weights during circuits, using heavier weights for the lower body exercises and lighter dumbbells for smaller muscle groups like the triceps and shoulders.

Core Conditioning Side Plank Hold with Dumbbell

What does this circuit workout target?

This is a full body circuit workout, targeting:

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

Each circuit consists of 4 compound exercises to hit every major muscle in the body.

Is 30 minutes of circuit training enough?

I’ll let you answer that for yourself after you complete this 30 minute workout…

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.

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 450 calories.

Burn 400 calories circuit training workout

The Workout: 30-Minute Circuit Workout

A 30-minute full body workout led by certified personal trainer, Lindsey Bomgren.

Follow along as we work through three circuits. Each circuit consists of four exercises targeting the arms, legs, abs and cardiovascular endurance.

Add this workout to your weekly training program. Burn 400 calories in this total body workout you can do at home with a set of dumbbells.

Equipment Required:

Medium-to-Heavy Set of Dumbbells (8-20 lbs).

Or multiple sets of dumbbells if you’d like to toggle between weights. I’m using 12 lb dumbbells in this workout video, but if I were doing this workout at home I’d toggle between 12 and 15 lbs.

If you can’t find dumbbells, you can substitute filled water bottles (such as gallon jugs) for dumbbells.


Follow along with the workout video at the top of this post. 

Alternatively, you can follow the 12 full body exercises outlined below at your own pace. 

  • 3 circuits.
  • Each circuit consists of 4 exercises (arms, legs, core, cardio).
  • You’ll perform each upper body exercise, lower body exercise, and core exercise with dumbbells for 45 seconds, followed by 15 seconds of rest. And perform each cardio bodyweight exercise for 30 seconds, followed by 30 seconds of rest.
  • You’ll repeat each circuit x 2 sets before closing it out and moving on to the next circuit.

Circuit Workout Full Body

Full Body Circuit Workout

CIRCUIT ONE: Shoulders + Legs
1. Upper Body: Upright Row + Row Overhead Shoulder Press
2. Lower Body: 2-Pulse Squat Thruster (right first set, left second)
3. Core: Plank + Dumbbell Open to T
4. Cardio Circuit: Burpee + Optional DB Pick Up
X2 Sets

CIRCUIT TWO: Back + Biceps + Legs
1. Upper Body: 4 Reverse Grip Back Rows + 4 Bicep Curls
2. Lower Body: Curtsy Lunge + Bicep Curl + Squat (right first set, left second)
3. Core: Overhead Pull + Leg Lowers
4. Cardio Circuit: 3 Skaters + 1 Single Leg Bound
X2 Sets

CIRCUIT THREE: Chest + Triceps + Legs
1. Upper Body: Push Up + Straight Arm Tricep Kickback
2. Lower Body: Pass Through Lunges (right first set, left second)
3. Core: Hollow Rock Scissor Chops
4. Cardio: Single Leg Lunge Drops (right first set, left second)
X2 Sets

Beef: High-Quality Protein For Muscle Recovery

Let’s talk about beef nutrition and how it helps aid in muscle recovery as a high-quality, complete protein!

Did you know that beef packs at least 25 grams of protein per serving?

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).

Not to mention, per the below infographic, beef is also lower in calories than most other protein sources like quinoa and peanut butter.

And if you’re fearful of the fat marbling in beef, know that it’s a healthy fat. Similar to healthy fats found in olive oil or avocados.

What does 35 grams of protein look like?

What does 25 grams of protein look like?

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:

  • 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's Top 10 Essential Nutrients

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

And you can reap all the benefits beef has to offer with these family-friendly dinner recipes. 

Dinner Recipes with Beef

For a wide variety of family-friendly beef recipes visit mnbeef.org.

Or check out these quick links to my personal favorite weeknight dinner recipes with beef: 

weeknight dinner recipes with 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.

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Full Body Circuit Workout

  1. love your workouts they are keeping me going .Please keep the full body workouts with dbells. You are my inspiration. God bless you.