The 15 Best Full-Body Circuit Training Workouts for Beginners

Circuit training is one of the most efficient (and engaging!) ways to work out, especially for beginners looking to establish a solid fitness foundation to build upon. It combines strength, cardio, and endurance exercises in a structured format, making it perfect for building overall fitness and burning calories in a short amount of time. 

If you’re new to fitness or looking to start your circuit training journey, you’re not alone! We’re here to help guide you through 15 of the best full-body workouts for beginners, as well as how they benefit your body and tips for performing them properly. 

In this blog, we’ll cover these  15 full-body circuit training workouts: 

• Bodyweight circuit

• Full-body dumbbell circuit

• Rowing machine circuit

• Core-focused circuit

• High-intensity interval training (HIIT) circuit

• Chair or workout bench circuit

• Tabata circuit

• Resistance band circuit

• Cardio and strength combo circuit

• Partner circuit

• Circuit for small spaces

• Lower-body circuit

• Upper-body circuit

• Plyometric circuit

• Flexibility and mobility circuit

Let’s get started! 

1. Bodyweight circuit

A body weight circuit is a beginner-friendly workout using only your body weight. It’s great for those who don’t have exercise equipment in their home or may be new to the gym and need an approachable way to get started. Bodyweight circuits improve your strength, endurance, and mobility without the need for complicated or expensive equipment. 

How to do a bodyweight circuit

• Jumping jacks: 30 seconds

• Push-ups: 10 reps (modify if needed) 

• Bodyweight squats: 15 reps

• Plank hold: 20 seconds

• Rest for 1–2 minutes. 

• Repeat 3–4 rounds. 

2. Full-body dumbbell circuit

This type of circuit will require a pair or set of dumbbells in order to increase your resistance beyond your own bodyweight. Investing in a few dumbbells—light, medium, and heavy—can make this workout accessible at home—otherwise, you can try it at your local gym.

Full-body dumbbell circuits enhance your strength and add variety to a standard bodyweight circuit. 

How to do a full-body dumbbell circuit

• Dumbbell deadlifts: 10 reps

• Overhead dumbbell presses: 10 reps

• Dumbbell rows: 10 reps per side

• Dumbbell side lunges: 10 reps per side

• Rest for 1–2 minutes

• Repeat three rounds. 

3. Rowing machine circuit

This is a combination circuit that incorporates a rowing machine with bodyweight exercises for a balanced, full-body workout. You can try this one at the gym or by using your Hydrow rower at home. 

A rowing machine circuit is beneficial due to its low-impact cardio that targets major muscle groups. Rowing workouts can also improve posture and torch calories in little time. 

How to do a rowing machine circuit

• Row for 500 meters at a moderate pace.

• Safely step off of your machine.

• Push-ups: 10 reps

• Squats: 15 reps

• Standard plank: 20 seconds

• Rest for one minute. 

• Repeat three rounds

4. Core-focused circuit

A core-focused circuit will still engage your entire body but put extra emphasis on strengthening your core muscles. This type of circuit can help improve your stability and lead to greater definition in your ab muscles. 

How to do a core-focused circuit: 

1. Mountain climbers: 30 seconds

2. Russian twists: 10 reps per side

3. Plank shoulder taps: 10 reps per side

4. Bicycle crunches: 15 reps per side

5. Rest for 1–2 minutes. 

6. Repeat three rounds. 

5. High-intensity interval training (HIIT) circuit

High-intensity interval training (HIIT) circuits feature alternating short bursts of intense effort with brief rest periods in between. This type of exercise maximizes calorie burn and builds endurance over time. 

How to do a high-intensity interval circuit

1. Burpees: 30 seconds

2. Rest: 15 seconds

3. Jump squats: 30 seconds

4. Rest: 15 seconds

5. Push-ups: 30 seconds

6. Rest: 15 seconds

7. Repeat 3–4 rounds.

6. Chair or workout bench circuit

This type of circuit is a seated or supported workout for those with limited mobility or who are easing into fitness. Using a workout bench or chair can provide a gentle introduction to exercise with added stability and support throughout your workout. 

How to do a chair or workout bench circuit

• Chair squats: 10 reps

• Seated punches: 30 seconds (add weights to increase intensity)

• Step-ups (on a sturdy surface): 10 reps per side

• Rest for 1-2 minutes. 

• Repeat four rounds.

7. Tabata circuit

Tabata is similar to a HIIT workout in that it focuses on high-intensity exercises for 20 seconds followed by 10 seconds of rest. The benefits are similar to those of a HIIT workout—plus, Tabata is a great pick if you’re in need of a particularly time-efficient workout. 

How to do a Tabata circuit

• Burpees: 20 seconds

• Rest: 10 seconds

• Push-ups: 20 seconds

• Rest: 10 seconds

• Repeat 4x

• Rest for one minute

• Repeat steps 1–6 for the following exercise pairs:

  • Squat jumps and mountain climbers

  • Jumping lunges and high knees

  • Russian twists and sit-ups 

8. Resistance band circuit

Resistance bands are great for beginners who don’t want to invest a ton of money into fitness equipment but don’t mind spending a little on these effective exercise tools. Resistance bands help build strength through low-impact and joint-friendly exercises. 

How to do a resistance band circuit

• Banded squats: 10 reps

• Banded rows: 10 reps per side

• Banded lateral walks: 15 steps per side

• Banded glute bridges: 15 reps

• Rest for 1–2 minutes.

• Repeat three rounds.

9. Cardio and strength combo circuit

This circuit combines cardio and strength exercises for a well-rounded workout that will leave you dripping in sweat. Doing both cardio and strength exercises in a single workout session can help build muscle and improve your heart health. 

How to do a cardio and strength combo circuit

• Row for 250 meters at a moderate pace

• 10 push-ups

• 15 bodyweight (or weighted) squats

• Row for 250 meters at a moderate pace on a rowing machine (or do another cardio exercise) 

• 20-second plank hold

• 10 dumbbell shoulder presses (alternate with dumbbell curls and lateral raises)

• Rest for one minute.

• Repeat three rounds.

10. Partner circuit

Working out with friends is always more fun! This partner circuit can help boost your accountability and push yourself further to set personal records. If you have a friend or family member who’d love to join you, try the following exercises that are designed for two people.

How to do a partner circuit 

• Partner A: Row for 500 meters on a rowing machine (or do another cardio exercise) 

• Partner B: Cycle through 10 push-ups, 10 squats, and 10 burpees until Partner A finishes. 

• Swap exercises and repeat for three rounds.

11. Circuit for small spaces

If you’re looking to get into fitness at home but have a small space to work with, fear not! There are plenty of circuit training exercises you can do without a designated room for equipment or exercising. 

How to do this circuit for small spaces

• Jumping jacks: 30 seconds

• Bodyweight squats: 15 reps

• Push-ups: 10 reps

• Standing side crunches: 10 reps per side

• Rest for one minute. 

• Repeat 3–4 rounds.

12. Lower-body circuit

While this circuit will engage your entire body, it will put extra emphasis on your lower body, building the strength and endurance of your legs and glutes. This circuit will help you build strength and stability through exercises that primarily challenge your legs and glutes. You can also add weighted dumbbells to add intensity. 

How to do a lower-body circuit

1. Bodyweight squats: 15 reps

2. Glute bridges: 15 reps

3. Step-ups: 10 reps per side

4. Lunges: 10 reps per side

5. Rest for one minute. 

6. Repeat 3–4 rounds.

13. Upper-body circuit

Like the lower-body circuit, the upper-body circuit will challenge your whole body but also focus attention on upper-body muscles like your arms, back, shoulders, and chest. The best part about this circuit is that it can help to improve upper-body strength and posture. 

How to do an upper-body circuit 

1. Push-ups: 10 reps

2. Dumbbell curls: 10 reps per side

3. Overhead dumbbell press: 10 reps

4. Dumbbell rows: 10 reps per side

5. Rest for one minute. 

6. Repeat three rounds. 

14. Plyometric circuit

Plyometric exercises utilize force and speed to build muscles, helping you develop power, speed, and agility. This circuit is designed to have explosive movements to challenge your whole body and build strength and stamina.

How to do a plyometric circuit

• Jump squats: 10 reps

• Box jumps (on a sturdy surface): 10 reps

• Lunge jumps: 10 reps per side

• Jump rope: 30 seconds

• Rest for one minute. 

• Repeat three rounds.

15. Flexibility and mobility circuit

This gentle workout focuses on improving your range of motion and is great for anyone looking to stretch, increase mobility, or even add a great warm-up or cool-down to a more intense workout session. This circuit can enhance your flexibility and help prevent injury when participating in other intense activities. 

How to do a flexibility and mobility circuit 

1. Leg swings (switch legs after 30 seconds): 1 minute

2. Arm circles (switch arms after 30 seconds: 1 minute

3. Side lunges (switch legs after 30 seconds): 1 minute

4. Cat-cow stretches: 10 reps

5. Child’s pose: 30 seconds

6. Rest for one minute. 

7. Repeat three rounds.

Time to get started!

Starting your fitness journey with circuit training is a fantastic way to build strength, improve endurance, and boost your confidence. These 15 beginner-friendly full-body circuits offer variety, flexibility, and clear guidance to help you get started. Remember, consistency is key—pick a few circuits you enjoy and incorporate them into your routine. You can even modify it by combining your favorites or adding them to the end of your favorite Hydrow rowing workout. 

One of the best ways to invest in your health and incorporate full-body circuits into your repertoire is to consider a rowing machine like Hydrow. Indoor rowers offer an immersive and efficient total-body workout, targeting 86% of your muscles in each rowing stroke. And, because rowing is both a cardiovascular and strength workout, you only need 20 minutes per day to build strength and burn calories.

Hydrow rowing machines also come with an extensive library of workout content led by our team of world-class athletes, who have been filmed in gorgeous locations worldwide. Our rowing, circuit training, yoga, Pilates, mobility training, and strength training workouts will transport you to stunning global destinations and motivate you to return. 

Learn more about the benefits of rowing and a Hydrow rowing machine today!