8 minute total body workout circuit

If you’re new to fitness or don’t have time to go to the gym, a beginner full body workout at home is a great option. This type of workout targets all of the major muscle groups in your body, so you can get a complete workout in one session.

Plus, you can do it from the comfort of your own home, so there’s no need to waste time commuting or waiting for machines.

woman doing push up on her knees outside doing a total body workout

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Being short on time shouldn’t prevent you from getting a full body workout at home or at the gym. You can work your entire body, get your heart rate up and burn calories with a few exercises.

You can increase strength by incorporating several major muscle groups and movements in exercises.

Benefits of a bull body workout at home

There are many benefits to doing a beginner full body workout at home. 

  1. Build strength and muscle mass. When you work all of your major muscle groups, you stimulate muscle growth and development. This can lead to a more toned and defined physique and increased strength and power.
  2. Full-body workout at home is a great way to improve your cardiovascular health. When you work all of your major muscle groups, your heart rate increases and your blood pumps faster. This can help to improve your cardiovascular fitness and reduce your risk of chronic diseases such as heart disease, stroke, and diabetes.
  3. At-home workouts are a great way to save time and money. You don’t need to pay for a gym membership or personal trainer, and you don’t have to waste time commuting. Plus, you can do your workouts whenever you have time, so it’s easy to fit fitness into your busy schedule.

Basic exercises for a workout

  • Squats
  • Push-ups
  • Lunges
  • Rows
  • Plank

Full-body workouts

I was short on time but wanted to get in a quick total body workout before my morning staff meeting. I’m also trying to get my at-home workouts done a little earlier in the day because it has warmed up, at least for this week.

For this full-body training, perform each exercise for 30 seconds back to back with 1-2 minutes of rest between sets. Complete the entire circuit 3-4 times.

dumbbells on floor square

Rubber Coated Hex Dumbbell Weight Set

Hexagon shape rubber encased heads help prevent rolling and provide easier storage. Comes in different weight sets.

Squat shoulder press

  • Stand with your feet hip-width apart with dumbbells above your shoulders.
  • Squat down keeping your back flat and your knees over your toes.
  • Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  • Return to starting position and repeat.

Mountain climbers

  • Place your hands flat on the floor, shoulder-width apart.
  • Your body should be in a push up position, with your weight supported on your hands and toes only.
  • Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  • Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the start position.
  • Continue alternating for the desire amount of time.

Renegade rows with push ups

  • Place two dumbbells on the floor about shoulder-width apart.
  • In a push up position, place your hands on the grip section of each weight for support.
  • Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  • Perform a push up. At the top of your push up “row” each weight upwards by retracting your shoulder and bending your elbow.
  • Lower the weight to the floor and without pause, then repeat the movement with your other arm.
  • When you have rowed both arms, that is one repetition.
  • Repeat for the desired number of repetitions.

Reverse lunge

  • Stand with your feet shoulder width apart and a dumbbell in each hand.
  • Slowly, step back with your right leg. Your toes should be straight and facing forward.
  • Keep the front knee bent.
  • Bend and lower the back knee to where it is just above the ground.
  • Step forward to the starting position.
  • Repeat the movement with your other leg.


A great body weight exercise that works your entire body. You can change the intensity by the angle from easier on the wall to lowering yourself to the ground.

  • Start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
  • Lower your chest towards the ground by bending your elbows, keeping your body in a straight line.
  • Push back up to the starting position, fully extending your arms.
  • Keep your core engaged and maintain proper alignment throughout the exercise.


A body weight that you can do literally anywhere. There are several variations you can do to target your core muscles.

  • Lie facedown in a push-up position with your feet shoulder-width apart and legs fully extended.
  • Push your body up and support it on your palms and the balls of your feet.
  • Keep your back straight; You should be making a straight line from head to heels.
  • Keep the abs engaged by sucking the belly button in.

Plank variations: Side plank, up-down planks, plank dips. Try this plank workout

Best exercises for full body workout

The most efficient way to do these types of workouts is by performing compound movements. These are multi-joint movements that work several muscle groups or muscles at one time.

To get the most from your session, you should prioritize big compound exercises ahead of smaller isolation exercises. 

Focus on variations of deadlifts, squats, presses and rows, which will give you the most bang for your buck. Then toward the end of the workout, you can target smaller muscles like shoulders, arms, abs and calves.

Looking for other quick workouts? Try one of these.

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