Strengthen and shred at home with this efficient full body circuit workout. Each circuit contains four dumbbell exercises: upper body, lower body, cardio and core. This popular shred format both builds strength and burns calories at home, using just a set of dumbbells.
Alternating the muscular focus area of each exercise is an effective way to both lift heavy weights and increase endurance.
Timed intervals of work make this full body circuit workout at home scalable for all fitness levels. Take each exercise at your pace, performing as many reps as possible while maintaining good form.
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Circuit Workout FAQs
What Is A Circuit Workout?
A circuit workout is a type of training that combines cardio, strength and endurance in one workout. It involves performing a series of exercises consecutively, with minimal rest between exercises (typically, 15-20 seconds). During circuit workouts, you move from one exercise to the next until the circuit is completed, then repeat the circuit.
What Makes A Good Circuit Workout?
Circuits can be muscle-group specific (such as a leg circuit workout or ab circuit workout) or full body focused. Ideally, each circuit will alternate exercises to target opposing muscle groups. This allows you to move quickly through each circuit with little to no rest time while still maintaining proper form.
Are Circuits Good for Weight Loss?
Circuit workouts are an effective type of training for anyone with a weight loss goal because they combine the benefits of both strength training and cardio. This is an effective way to boost metabolism, which can contribute to weight loss. Looking for more challenging circuit workouts? Try this 30-Minute HIIT Circuit or this 30-Minute Strength and Cardio Circuit.
40-Minute Full Body Circuit Workout
Shred, sculpt and strengthen with this full body circuit workout.
Each circuit combines four compound dumbbell exercises, targeting the arms, legs, core and cardio endurance.
Targets: The biceps brachii (the front of your arms), shoulders, triceps, rear delts and upper back muscles.
How To Do Two Hammer Curls and Two Shoulder Presses
Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping elbows tucked into your sides and shoulder blades pulled down. Repeat, performing two hammer curls.
Then, push the dumbbells overhead until your arms are fully extended, performing a narrow overhead press. Biceps finish the movement near your ears. Repeat, performing two shoulder presses.
Slowly and with control, lower the dumbbells down to the starting position at shoulder level before lowering the dumbbells down to your sides.
Deadlift and Lateral Step Squat
Targets: Lower body (glutes, hamstrings, hips, quads, calves), lower back, abs and core.
How To Do Deadlifts and Two Lateral Step Squats
Start standing, feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your thighs.
Hinge forward at the hips to perform a deadlift, pushing your hips back as you lower the dumbbells down along the front of your body. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees.
Then drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position, dumbbells outside of thighs.
Then, step out to the right as you bend your knees, lowering into a squat. Push your knees out towards your outer three toes as your hips lower. Repeat twice, performing two lateral squats to the right.
Then repeat, this time performing a deadlift and two lateral squats to the left side.
Plank Jack to Bear Hold Shoulder Tap
Targets: Deep transverse abs, lower abs, upper abs, obliques, glutes, outer glutes, hips, calves, back, and shoulders.
How To Do Two Plank Jacks to Two Bear Hold Shoulder Taps
Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees.
Then, tuck your toes under and lift your knees slightly off the mat, finding a bear crawl position with abs engaged. Try to keep your knees close to the mat, maintaining a neutral, flat back and spine.
Hold bear crawl, then perform two shoulder taps, first bringing your right hand to tap left shoulder. Then bring left hand to tap the right shoulder.
Reset, returning to bear crawl hold position, both hands planted on the ground.
Then, step or hop your feet back to find a high plank position, shoulders over wrists, core engaged.
Step or jump your feet out to the sides, performing two plank “jacks” with your lower body.
Then, step or hop your feet back into bear crawl, returning to starting position.
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