15-Minute Full-Body Circuit Workout

I have really gotten into my at-home workouts. After a long day at work, it is hard to find the motivation to drive to a gym everyday. Cardio has always been one of my least favorite things to do at the gym, so I am finding new ways to enjoy cardio. I hope you enjoy this workout too! Grab some water and let’s have some fun! If the exercises get too difficult, then try some modifications. Whatever you do, do not give up! ENJOY

What you will need: water, a phone timer, and a yoga mat (optional)

The Warm-Up

  • Standing knee to opposite elbows- 40 seconds
  • Standing back lunges alternating legs- 40 seconds
  • High knees- 20 seconds
  • Jumping Jacks- 20 seconds
  • Rest- 10 seconds

Circuit 1: Lower-body

For this section, we will be doing a lower-body circuit of two exercises back-to-back. After the two exercises, we will get a short rest in between and then repeat the circuit again.

  • Sumo Squats – 40 seconds (for a sumo squat, you will have your feet standing wider than shoulder width apart, with your toes pointing slightly out)
  • Curtsey Squat – 40 seconds (while standing straight up, lift one leg up off the floor and place it behind the other as if you were curtsying)
  • Rest – 10 seconds. Repeat. If you want to challenge yourself more, then do the next two bullets instead.
  • Jumping Sumo Squats – 40 seconds
  • Leaping Curtsey Squat – 40 seconds (maintain the same form, except add a little jump to the movement)
  • Rest – 10 seconds

Circuit 2: Upper-body

For this section, we will be doing an upper-body circuit of two exercises back-to-back. After the two exercises, we will get a short rest in between and then repeat the circuit again.

  • Inch Worms – 40 seconds (stand with your feet hip width apart. Bend over and place your hands on your mat, and slowly walk your hands forward until you are in a high plank, and then walk them backward up to standing)
  • Tricep Push-ups – 40 seconds (perform like a regular push-up, except place your hands closer than shoulder width apart. Modification: place your knees on the floor)
  • Rest – 10 seconds
  • Repeat
  • Rest – 10 seconds

Circuit 3: Abs

For this section, we will be doing an upper-body circuit of three exercises back-to-back. After the three exercises, we will get a short rest in between and then repeat the circuit again.

  • Leg raises – 40 seconds (lie on your back with your legs straight together. Rest your hands under your butt or behind your ears. Lift your legs up off the ground and then lower them back down without touching the floor)
  • Plank – 40 seconds (You can either plank on your forearms, or with your arms extended. Make sure that they are placed under your shoulders, and not in front of them. Hold the position while flexing your abs. Modification: Place your knees on the floor)
  • Bicycle crunches – 40 seconds (lie on your back and bring your knees to your chest. Place your hands behind your ears . Start out with straightening your right leg and your right elbow towards your left knee. alternate.)
  • Rest – 10 seconds
  • Repeat.

Cool-down

  • Standing knee to opposite elbows- 40 seconds
  • Front lunge and hold. Lift your arms in the air as you lunge forward for a nice stretch – 30 seconds each side
  • While standing shoulder width apart, touch your toes and then reach for the ceiling – 30 seconds
  • Sit on your mat and end with your favorite stretches. I really enjoy the Butterfly. 🙂

Contact: Audrey H |allaboutaudblog@gmail.com | Instagram: allaboutaud | Recent posts: 

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