Fullbody Circuit Workout Beginners Blasts Fat in Less Time

The fullbody circuit workout beginners is a 30 minute circuit workout that burns tons of fat and calories plus targets upper body, lower body, abs, glutes, cardio, and flexibility.

Start with walk/run cardio intervals to warm-up. Work hard to raise your heart rate. You can do that by increasing incline or speed.

Perform exercises 1, 2, & 3, for the number of reps indicated with no rest between exercises. Rest 60 seconds then repeat two more times. Perform exercises 4, 5, & 6, for the number of reps indicated with no rest between exercises. Rest 60 seconds then repeat two more times.

Finish up with 60 seconds of each one of the stretches to create length in the muscles and to avoid getting sore, tight, and injured.


Exercise
Walking
Sets Reps Weight/
Resistance
Tempo Time
11 3 minutes
2 1 2 minutes
3 1 1 minute
4 1 3 minutes
5 1 1 minutes
Running
Sets Reps Weight/
Resistance
Tempo Time
11 30 seconds
2 1 60 seconds
3 1 90 seconds
4 1 60 seconds
5 1 60 seconds
Single Leg Dumbell Row
1. Start by holding a dumbell in each hand and balancing on one leg.
2. Bend forward to about a 45 degree angle.
3. Pull the dumbells up towards your waist and then extend your arms back down.
4. Repeat this for the recommended repetitions.

Fullbody circuit workout tip:
Keep your abs contracted and hips squared to the floor for better balance.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.

Fullbody circuit workout tip:
Do this exercise as slowly as possible and contract the abs and glutes for better balance.
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Bodyweight Lateral Squat
1. Stand with your feet shoulder width apart.
2. Start by stepping to the right with your right foot and proceed into a squat.
3. Return to the standing position with your feet shoulder width apart.
4. Now step to your left with your left foot and proceed into a squat.
5. Return to the starting position and repeat.

Fullbody circuit workout tip:
Do these a little bit faster than the animation so that your heart rate reaches 85% of max after you're done. 20 reps means 20 total (not 20 on each side).
Sets Reps Weight/
Resistance
Tempo Time
1 20
2 20
3 20
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Fullbody circuit workout tip:
Push through the heel and squeeze the glute to get full range of motion.
Sets Reps Weight/
Resistance
Tempo Time
1 10-15
2 10-15
3 10-15
Medicine Ball V-Ups
1) Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position.

Fullbody circuit workout tip:
Initiate the movement by contracting the abs and pressing the low back into the floor. If this exercise is too tough try it single leg until you get stronger.
Sets Reps Weight/
Resistance
Tempo Time
1 10-20
2 10-20
3 10-20
Table with Strap
1. Begin in a seated position, knees bent. Now loop the strap around the lower thighs and tighten until knees and ankles are aligned.
2. There should be slight tension so the knees cannot go wider than ankles. Place the hands behind the body fingertips facing forward and inhale. Lift the hips towards the sky, pushing evenly down through all four corners of the feet and hands.
3. Only if the neck is strong, release the head back looking behind you otherwise keep the chin tucked in and keep lifting the hips higher than the chest. Keep the navel pulled in towards the spine and lift the pelvic floor muscles.
4. Press down into the hands to open the shoulders. Keep the knees over top of the ankles and the hands underneath the shoulders. Stay here for 5 to 10 deep breaths.

Fullbody circuit workout tip:
You can do this without a strap. The goal is to do 10 reps and hold each rep for 5 seconds so make sure you go back to seated after each rep.
Sets Reps Weight/
Resistance
Tempo Time
1 10 5 seconds each
2 10 5 s5 seconds each
3 10 5 seconds each
Supine Hip Opener
1. Begin by lying on the back with the knees bent and feet on the floor. Now press the left ankle on top of the right thigh. Lift the right foot off the floor and glide both hands gripping onto the back of the right hamstring.
2. Gently pull the right thigh in towards the chest until you feel the stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15 deep breaths. Repeat on the other side.

Fullbody circuit workout tip:
Relax the tailbone into the floor as you pull the leg towards you.
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds
Modified Spinal Twist
1. Begin by lying on the back on the floor. Now bend the knees and place the feet flat on the floor. Now extend the left arm out to the side and look to the left. Rotate the left palm so that it is facing towards the sky.
2. Inhale and look to the left exhale and allow both knees to fall to the right. Keep the knees together and the left shoulder on the floor. If the knees do not quite make it to the floor.
3. Place the foam block or a pillow between the right knee and the floor. Keep both hips on top of one and other and the knees together. Rest here for 5 to 10 deep breaths. Repeat on the other side.

Fullbody circuit workout tip:
Rotate from the waist and the rib cage for a better stretch.
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds
Intermediate Front Stretch with side bend
1. Start in a sitting position with legs extended in front.
2. Now extend the legs out to the side and lift the toes up towards the sky and contract the quadricep muscles. Gently push the backs of the knees down into the floor and begin with a straight spine. 3. For beginners place a strap to the insole of the right foot and rest the right elbow onto the right knee. For intermediates rest the right elbow onto the floor and for advanced grab the right big toe with the first two fingers of the right hand.
4. Now roll the left shoulder back and down and float the left arm up towards the sky as you lean toward the right.
5. Stay here for 5 to 10 deep breaths. Repeat on the other side.

Fullbody circuit workout tip:
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds
Downward Facing Dog
1. Place the feet hip width apart and toes facing forward. Place the hands shoulder width apart and spread the fingers. Keep the tailbone lifted towards the sky and gently push down through the heels. Open the upper back by rotating the shoulder blades away from one another.
2. Keep the shoulders away from the ears and press down firmly through all fingers and thumbs. Spread the fingers push down through index and thumbs. Place more weight onto the feet than the hands.
3. Pull the navel towards the spine and lift the pelvic floor muscles. Drop the ribcage down towards the spine. Lift the kneecaps up and contract the quadricep muscles.
4. Maintain in this pose for 5 to 10 deep breaths.

Fullbody circuit workout tip:
Walk the feet to help stretch the calves more.
Sets Reps Weight/
Resistance
Tempo Time
1 1 60 seconds


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