High Energy Total Body Circuit Workout

You don’t need a gym membership to sculpt a great body. You don’t even need equipment. Tone your arms, legs, and abs and burn fat with this super simple 30-minute high energy bodyweight workout.

You don't need a gym membership to sculpt a great body. You don't even need equipment. Tone your arms, legs, and abs and burn fat with this super simple 30-minute high energy bodyweight workout. Click through to http://jillconyers.com to download the workout and Exercise Index. Pin it now and workout later. @jillconyers



It’s that time of year. We’re headed into the holiday season life is busier, schedules become fuller, demands become more urgent and to-do lists are longer. Exhausting isn’t it.

Related Content: 7 Ways To De-Stress During the Holidays [and Any Other Time of Year]

Whether it’s the holiday season or life in general, when we get busy, we start to get stressed, we skip workouts, we stop taking time out for ourselves simply because we’re trying to keep more balls in the air that we can possible handle.

 Related Content: How Do You Know If You Need a Self-Care Plan?


To make staying on track [and de-stressing] with fitness and being active doable and consistent when time is limited, focus on short, effective and little to no equipment needed workouts. And, I’m here to help.

Physical activity stimulates different chemicals in the brain that may leave you feeling more relaxed and happier.

Exercise is a great way to de-stress, boost your health and have fun.

This circuit workout can be completed in about 30 minutes including the warm-up before and cool down after. Warm up, perform the 3 exercises one after the other in each circuit, rest 30-seconds between each circuit and cool down. Done. Boom!


This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.


  • Keep your core tight
  • Shoulders blades down and back
  • Don’t skip the warm-up or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. 

Exercise Index

Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system, total body warm up

Squat (1) Stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep your back straight being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hamstrings

Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis

High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Plank (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. Targets: rectus abdominis, lower back, chest, shoulders

Burpee (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs, cardiovascular system

Lunge (1) Start with your right leg a strides length in front of the left. (2) Bend both knees, and lower your body so that our left knee is a few inches from the ground (or as low as comfortably possible) and the right thigh is parallel to the floor. (3) Hold this position for a beat, then exhale and raise back to the start position, and repeat. Complete the prescribed number of repetitions, then switch legs and repeat. Targets: quads, glutes, hamstrings, calves

Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps

You don't need a gym membership to sculpt a great body. You don't even need equipment. Tone your arms, legs, and abs and burn fat with this super simple 30-minute high energy bodyweight workout. Click through to http://jillconyers.com to download the workout and Exercise Index. Pin it now and workout later. @jillconyers



If you have a little extra time, add a quick ab workout:

Need a 30-minute cardio workout? Check out:

Click through below for more workouts you can knock out in 30 minutes or less? Try:

If you have any questions about the workout leave a comment or feel free to contact me at jillconyers@mail.com. I’m happy to help.


Does your workout plan change during the holiday season? Do you have a go-to workout when time is limited?

be the best version of YOU




Facebook Twitter Plusone Reddit Stumbleupon Email


  1. Fantastic I managed to do this in my tiny living space and it was just enough to tire me out without draining me.

  2. Ok downloading this! I have been so lazy and needed a good kick in the butt!

  3. ah, you’re reminding me to get my butt off this chair and do some workouts! my husband does 50 jumping jacks every 2 hours at the office !

  4. I love the idea of being able to do exercises at home especially during the Fall/Winter season! These are exercises that I can definitely practice at home! Thanks for the instructions as well.

  5. I gotta tell ya, I hate burpees. Like so much. But darn it, they work! I’m loving all of the home workouts you’ve offered, and am SO grateful that this can just be downloaded right to my phone. Thanks so much for sharing this!!!

  6. Some of my favorite exercises are on this list: burpees, dips, squats! I also love adding in planks between all my sets during a workout.

  7. Thanks for sharing this! I’ve been trying my best to get fit. It hasn’t been easy, but I have to agree that moderation is key. Finding what works for you and building from there can really help meet your goals.

  8. I haven’t much time to workout due my hectic work schedule, but I’m hoping to change that sometime soon. Thanks for sharing these workout ideas!

  9. Krystle Cook says:

    I love that you have shared a way that you can have an effective workout without the gym. I am gonna have to do it!

  10. Robin Rue says:

    This workout looks awesome! I love that you explain how to do every single step of it for those that may not know.

  11. Dana Vento says:

    Ohh this is really a good work out! perfect for those not going to the gym like me.

  12. Elizabeth O. says:

    It’s not that easy to exercise regularly when you have so much to do in a week especially with the Holidays coming up! But that’s really no excuse. You can do simple exercises in between or sometimes even in the midst of doing something busy! This chart is going to help a lot.

  13. This looks like an AWESOME routine! I could even do it at home — and since I hate going to the gym that is perfect for someone like me! I will try this out tomorrow!

  14. Can I do it and leave out the burpees? Ha! I just started a new yoga routine, but I would love to mix it up with this! I get bored with my routines and end up quitting. I have to try new things!

  15. Reesa Lewandowski says:

    Thanks so much! I love your easy and effective workouts! Going to do this tomorrow!

  16. CourtneyLynne says:

    Oooo this sounds like one great workout!!! One I can do right in the home too. Those are my favorite.

  17. I love HIIT workouts, I find that I gain the most from the shorter amount of time I spend sweating! These are great tips, thanks for sharing!

  18. This looks like a perfect workout for my upcoming travel days!
    Pinned so I can find it when I need it 🙂

  19. Love these no equipment do anywhere workouts! Burpees will definitely give you high intensity. I really like that you can download the workouts to save for later. Thanks!

  20. It sounds as intense workout, and I really need to do some workout! I learn one or two of the names and the movement from this workout.

  21. wooot! i already let you know on facebook that I downloaded this workout. looking forward to starting it tomorrow. i’m motivated and ready!

  22. this sounds awesome for the holidays, quick workouts are really what i need. thank you 🙂

  23. My body hurts just reading this. I definitely need give it a try.

  24. parpar de real says:

    Such a helpful tips and useful. I’m so glad that you share this with us.

  25. I have been doing a lot of jumping jacks lately. It seems like that is something the kids and I can do together for a time without them interrupting me!

  26. Our Family World says:

    I’ve learned from you! I’m thankful that I found this and you did it good to teach us to be a fitness body. Bookmarked this.

  27. what a great workout! that will really get your heart pumping! i am planning to just cycle through all my workouts during the holidays and keep to my same schedule if possible.

  28. I don’t like the feeling of overeating during the Holidays. It’s really not for me. So I try to be active as much as I can through jogging or hiking. These are awesome exercises to do at home as well. I would love to give this a try!

  29. I work out at home whenever I can’t go out to walk. I’d love to give this workout a try.

  30. It’s rainy season where I’m from, which is a total buzz kill for my usual morning run. I’ve been looking for other ways to work out and this is something I want to try. Thanks!

  31. So, it’s 5 am in the morning here right now and I do my workouts at this time. I got to this blog and said… Why not… This is definitely a total body circuit. I’m sweating. I’m definitely keeping this one, it’s a good one. I enjoyed it and I look forward to doing it again.

  32. I love this workout! It doesn’t look like it will take very long but it looks like I will definitely feel it!

  33. Jena Proctor says:

    This is a great circuit! I love working out this way, I get bored easily and this keeps me going! Thanks for sharing!

  34. I read something I need to share with my husband. It was about the intensity. You said you should be exerting yourself but you should be able to finish. My husband often pushes himself so far he cannot stand up, his legs and knees are so wobbly. I think he’s gone too far.

  35. This sounds a lot like the workouts I did in my bootcamp workout. It is really a great workout! Thanks for the reminder that I need to get back into it!

  36. I am always looking for a quick workout that I can fit in when I can’t make it to the gym. Thank you!

  37. Your workouts are always so dynamic! I love that you had the cardio with jumping jacks in between too. So easy to do anywhere.

  38. Hooray for another awesome body workout of yours Jill! I need to incorporate these on the days I’m not running!

  39. I wish I had more time to add in workouts. I feel like I work all day… then am home…then working more. But, doing some planks can be easily included in a 10 minute window, so that’s my plan!

  40. I think my hardest part is keeping the motivation going I love this steps very easy to apply

  41. Angela @marathonsandmotivation.com says:

    This looks great! I can’t wait to try this one, I will plan o doing it after my run tomorrow.

  42. Thank you for this!! Will definitely be saving as I begin eating healthy (again, lol). This looks like the perfect workout!

  43. I need to start doing stuff like this. Right now I just stick to jogging.

  44. Love these types of workouts and I’m always looking for new ideas so thanks for the help!!

  45. It sounds intense but I definitely need to up my game when it comes to fitness. I have been lacking for a long time!

  46. This is a great workout! I’ll be adding it to my rotation for sure. Great post Jill!

  47. Wow, super helpful. I totally needed one of these.
    I get so busy I don’t have time for my workouts like before. Thank you!

  48. Solid workout! Perfect for when you’re gym-less for the holidays

  49. I will give this workout a go, starting next week! The weather is still nice, here, so my workouts will be outdoors all week. This will be perfect for my first indoor routine.

Leave a Reply

Your email address will not be published. Required fields are marked *