The Perfect 10 Circuit Workout

the perfect 10 circuit workout

This is a great circuit workout that hits all parts of your body!  It's a metabolic circuit that blasts calories, and builds strength in your upper and lower body, as well as your core!  The beauty is that it requires no equipment and you can do it anywhere!  All you need is a timer and a towel to wipe off the sweat!  



  • 30 seconds on/15 seconds rest   (modify intensity by decreasing times to  20/10)

  • 3-4 times through circuit 

  • 1:00-2:00 minutes rest between circuits

  • 7 minutes 30 seconds per circuit

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • none

Warm Up:  30 seconds each exercise

boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges (click here for a video demo)


(For all exercises followed with an *, you can alternate legs each circuit if you are doing 2 or 4 circuits. If you are only doing 3 circuits, switch legs half way through the the 30 timer.)

  1. Down dog thrusters

  2. Jumping jack tap down

  3. Hand elbow plank + knee to same elbow

  4. Reverse lunge toe touch *

  5. Windmill pushups

  6. Curtsy skaters *

  7. Plank side kicks

  8. Squat + knee to opposite elbow *

  9. Superman lat pulls

  10. cross punch crunch

Click on the exercise title for photo or video description.

To download a PRINTABLE copy of the workout, fill out the form below.

Don't forget to click the link after filling out the form.