Today I’m sharing a beginner circuit workout. It’s perfect for those people who are new to fitness or coming back to it after some time away.

If this workout isn’t your thing, you can find all the workouts that I’ve shared on Get Fit Fiona on my workouts page. They’re all organized by type (HIIT, lower body, cardio) so it’s easy to find exactly what you’re looking for.

This workout can be done at home or the gym. The only equipment you’ll need is a pair of dumbbells for the bicep curls if you’re going to be done it at home. All of the other exercises use your body weight. If you’re looking for some dumbbells to buy, I like these ones (affiliate links) from Amazon. In terms of weight of the dumbbells, you’ll want to use something that you can get correct form for the entire 30 seconds. If your form starts to suffer, you need to switch to a lower weight.

You’ll do each of the three exercises in each circuit for 30 seconds. Rest as much as you need before moving onto the next circuit. Once you’ve completed all three circuits, start again from the beginning. Complete 3 or 4 times through for a complete workout. Below the graphic I’ve listed descriptions of of all the exercises just in case you need a refresher.

Knee push ups

Starting on your knees and hands, make sure your body is a straight line from your knees to hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line.

Bodyweight squats

From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head. 


Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Side plank

To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.

Tricep dips

Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

What’s your favorite bodyweight exercise?

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Beginner Circuit Workout