Full-body workouts with weights can help you build more muscle and, as a result, boost your metabolism. Of course, you’ll need to stick to a workout plan and focus on what you’re eating depending on your exact goals — consistency is key when you’re looking for results. But we also know that it’s not always easy to fit in exercise. So, if you’re short on time, let us recommend doing a circuit-training format like the one we’ve mapped out below.
What Is Circuit Training?
While circuit workouts focus on strength, they also get your heart rate up because you’re doing your reps and sets back to back and taking minimal breaks between exercises. They’re intense, and get into different muscle groups, but they are not HIIT workouts, where you are working with 100-percent effort for short bursts of time followed by quick rest periods (instead, that’s a form of interval training). Massy Arias, a NASM- and ACE-certified personal trainer, told us in a previous interview that she’s a fan of circuit-training workouts specifically because they promote weight loss (HIIT workouts also promote fat loss, by the way).
Ahead, check out a full-body circuit workout with weights consisting of nine exercises total. And, you can even do the circuit session at home.
Full-Body Circuit Workout With Weights
Equipment: We recommend using five- to 10-pound weights for this workout, but feel free to use heavier or lighter weights. Here’s a guide on how to choose the right weight.
Directions: Before getting started, warm up with three minutes of light cardio and do some dynamic exercises. This workout is broken up into three circuits. Complete each circuit twice before advancing to the next circuit. Take little to no rest in between each exercise and one minute of rest in between each round. Rest for two minutes after you complete both rounds of each circuit. Don’t forget to cool down and stretch once you’ve finished the workout.
- Circuit 1, exercise 1: Goblet squat: 15 reps
- Circuit 1, exercise 2: Deadlift with row: 15 reps
- Circuit 1, exercise 3: Bridge with chest press: 20 reps
- Circuit 2, exercise 1: High-to-low woodchop: 24 reps (12 per side)
- Circuit 2, exercise 2: Reverse fly: 15 reps
- Circuit 2, exercise 3: Split squat with overhead press: 20 reps (10 per side)
- Circuit 3, exercise 1: Bicep curl with side lunge: 20 reps (10 per side)
- Circuit 3, exercise 2: Lawn mower: 20 reps (10 per side, alternate sides)
- Circuit 3, exercise 3: Overhead reach with leg lower: 20 reps (10 per side, alternate sides)
— Additional reporting by Sam Brodsky