Now that Summer is finally here I feel that everyone is in the mood to eat healthy, workout, and get fit. You seriously have no excuse, the days are longer and the weather is nice. However, I know many fitness fanatics, myself included, occasionally need a switch-up in our workout process. Whether it’s because we want to improve a different area, like strength; use Xwerks CBD Oil before or after a routine to get rid of aches; change up our diet; or just because we’re bored, there’s nothing saying you can’t try something new! I will always love to run and hope to be doing it until I’m like 90, but especially in these hot summer days, I find it difficult to stay motivated while running. I have found that creating my own or finding total body workouts online are the best way to keep myself from getting bored and my body is always guessing what I’m doing next. If you can I have talked about using a tabata timer and wrote about my favorite workout with my ‘go-to’ moves you can find that post here: Tabata Workout. So today I want to share a circuit style workout that’s not necessarily timed. I ask you to complete a certain number of reps of each exercise. There are two circuits and you will do each circuit two times through. You should try to make it through each circuit twice under 14 minutes including a 30 second-1 minute break between. So for example, set a timer for 14 minutes and go through Circuit 1, take a short break, then complete Circuit 1 again and try to complete it under 14 minutes. Get it?

When creating workouts for myself I get a lot of my inspiration for exercises from Instagram, Kayla Istines Workout Guides, and from videos I did on Popsugar Fitness or Daily Burn. When making a total body workout I try to do moves for my upper body, lower body, back and core. But sometimes I will focus only on upper body and back or only on lower body and core. It just depends on what I’m feeling.

I highly highly suggest the night before you find or create a workout that you want to try. I find that I’m more apt to complete a workout I have planned or written down rather than winging it. Also keep track of what workouts you’re doing, how long it’s taking you to do them and/or how many reps you were able to do in the work time. Write these stats down in a notebook or on a calendar, so you can return to the same workout again and maybe complete it in a faster time or complete more reps.

Ok stop reading and go try this workout or put it into your weekly workout routine! A brief description of each move, beginner and advanced modifications, and photos are below for your reference. You will definitely be sweatin’ and get a great workout in under 30 minutes! ?

Total Body Circuit Workout.  Quick and Sweaty.


Jump Squats: Stand with feet shoulder width apart and as you jump move your legs out to the sides, bend your knees and put your butt back into a squat. Make sure to push down through your heels, shoulders back, and chest up. Then jump back to a standing position. MODIFICATION: Leave out the jump and just squat with feet a bit wider than shoulder width.

Jump Squats

Side Lunges aka Crab Walk: Begin standing with feet shoulder width apart. Step your right foot out to the side and squat down, then as you return to standing bring your left foot into meet your right foot. ADVANCED MODIFICATION: Hold a medicine ball or dumbbell at your chest as you lunge.

Side Lunges

Snap Jumps: Start in a push-up position, with your feet shoulder width apart and jump your feet up to meet your elbows, keep your core engaged, then jump back to the starting position.

Snap Jump

In-n-Out Abs: Begin seated on the floor with your entire back about 45 degrees off the floor, your arms out in front of you, knees extended in, and feet a few inches off the floor (IN). Then lay your lower and middle back onto the floor and extend your legs out without touching the floor (OUT). And repeat. ADVANCED MODIFICATION: When you are ‘IN’ tap your fingertips on the floor on your right then left sides then go ‘OUT’.

In-n-Out Abs

Plie Squat: Begin with feet much wider than shoulders width and with your feet pointing out (in a pile position if you’re a dancer). Squat down, remember booty back, weight on your heels, and head up and make sure your knees don’t go over your toes. Then return to the starting position. ADVANCED MODIFICATION: Hold a medicine ball or dumbbell with your arms extended down towards the floor.

Plie Squat

Jumping Lunges: Start standing with your feet shoulder width apart. Jump into a lunge with your right foot forward then switch legs and jump into a lunge with your left foot forward. Be sure your knees do not go past your toes when you’re in a lunge. MODIFICATION: Leave out the jumps and just perform walking lunges.

Jumping Lunges

Spider Push-Ups: In a push-up position simultaneously go down into a push-up and bring your right knee out to meet your right elbow then extend your elbows back to the starting position and return your right foot and repeat on the left side. MODIFICATION: If you can’t simultaneously do the push-up and bring your knee to elbow, then do them separately.

Spider Push-ups

Toe Touches: Begin laying down on your back with your legs extended straight up in the air and arms back behind your head. Bring your arms up and upper back off the floor to try to reach your toes while engaging your core and then return to the starting position.

Toe Touches


Be sure to stay hydrated during this workout, cool down, and stretch. Have a high protein recovery snack or meal within an hour of when you are finished. Try my smoothie bowl recipe or PB&J Overnight Oats.

9 Comments on Total Body Circuit Workout 1

  1. Morgan @ Morgan Manages Mommyhood
    July 16, 2015 at 12:25 am (8 years ago)

    This looks like a great, sweaty workout. I agree with you on finding a workout the day before – there have been many times when I’ve had a small window to workout during my son’s nap and unintentionally spent the whole time perusing Pinterest to find one that “spoke” to me.

    • sweetandstrong
      July 16, 2015 at 4:18 pm (8 years ago)

      I was so guilty of looking at the web or Pinterest to find something when you only have a time frame to workout. I like to take 30 min on Sunday night and plan it all out based on my schedule for the week. Thanks so much for visiting my page!

  2. Lisa @ Running Out Of Wine
    July 16, 2015 at 8:11 pm (8 years ago)

    This looks like a great workout! I am adding it to my pinterest board. I always like to plan my strength workouts the night before so that I don’t have to think too much at 5:30am:)

    • sweetandstrong
      July 16, 2015 at 11:39 pm (8 years ago)

      Yes I like to workout early in the morning as well and my brain cannot handle thinking of exercises, so a plan is key. Thanks so much for visiting my page!

  3. Katie @ Daily Cup of Kate
    July 17, 2015 at 12:42 pm (8 years ago)

    Awesome looking workout!! I am saving this to bring on vacation next week- thanks girl!

    • sweetandstrong
      July 20, 2015 at 4:59 pm (8 years ago)

      Yes it’s totally perfect for vacation when you don’t know what equipment will be available. Thanks for visiting my page!

  4. Stacie @ SimplySouthernStacie
    July 22, 2015 at 12:53 pm (8 years ago)

    This workout has so many of my favorite moves (even though I do have a love/hate relationship with jump squats).

    • sweetandstrong
      July 22, 2015 at 1:53 pm (8 years ago)

      Haha I think we all have that one move that we hate doing but love the burn after! Mine is definitely jumping lunges, uh they are so tough, but I feel amazing after!

1Pingbacks & Trackbacks on Total Body Circuit Workout 1