Overview

This circuit workout combines strength and cardio for a full-body challenge, improving endurance and muscle tone. Move through each exercise with minimal rest, completing 3 rounds. The session lasts ~40 minutes, including warm-up. Pair with our calculators to track calories burned, and follow American Heart Association heart health tips.

Equipment Needed

Dumbbells, kettlebell, jump rope (optional).

Workout Details

Exercises: 5 exercises

• Kettlebell Swings: Hinge hips, swing to chest height. 3 sets, 15 reps, 30 sec rest.
• Push-Ups: Full or knee push-ups, steady pace. 3 sets, 12–15 reps, 30 sec rest.
• Dumbbell Thrusters: Squat, press dumbbells overhead. 3 sets, 12 reps, 30 sec rest.
• Jump Rope: Fast pace or high-knee march if no rope. 3 sets, 60 sec, 30 sec rest.
• Plank: Hold strong plank position. 3 sets, 30–45 sec, 30 sec rest.

Warm-Up: 5 min (jumping jacks, bodyweight squats, arm swings).

Duration: ~40 min (5 min warm-up, 30 min circuit, 5 min cool-down).

Rest Between Rounds: 1 min after each round.

Complete exercises in order, maintaining intensity. Cool down with stretches for flexibility.

Check our blog for more tips or return to Workouts. Consult a doctor before starting, per Terms.