A Human Web
Join

Strength at home

Circuit training workout: 8 stations, dumbbells or bodyweight

Eight stations, 40 seconds each with 20 seconds to move on: squat, push, cardio, pull, lunge, hinge, cardio and core, so each part of the body rests while the next one works. Use dumbbells you could lift about 15 to 20 times, and stop each set 2 or 3 reps short of failure. The timer runs 3 rounds: in your first 2 weeks, stop after 2. No dumbbells? Every station has a bodyweight swap.

35 minBeginner14 movesA dumbbell · A bench or box · A wallHip flexors · Hip abductors · Shoulders · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingHarder: Standing band hip flexion
  2. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoEasier: Seated marchHarder: Jumping jack
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  4. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  5. Scapular push-up (push-up plus)8 reps
    Beginner · Shoulders, Chest, Abs · 3D demoHands on a bench if a full plank is hard. Then do a light practice set of squats and rows with your dumbbellsEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Circuit: 8 stations

3 rounds · Rest 90 s between rounds, marching slowly

  1. Dumbbell goblet squat40 s on, 20 s off
    Intermediate · Quads, Glutes, Abs · 3D demoAbout 10 to 15 controlled reps, stopping 2 or 3 short of failure. No dumbbell: bodyweight squatsEasier: Bodyweight squatHarder: Back squat with bands
  2. Push-up40 s on, 20 s off
    Intermediate · Chest, Triceps, Shoulders · 3D demoHands on a bench if you need to, so you get 6 to 15 good reps. Easier: incline push-upsEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  3. Step jack (low-impact jumping jack)40 s on, 20 s off
    Beginner · Hip abductors, Shoulders, Calves · 3D demoBrisk and steady. Harder: jumping jacksEasier: Seated marchHarder: Jumping jack
  4. Supported single-arm dumbbell row20 s each side, 20 s off
    Intermediate · Back, Biceps, Shoulders · 3D demoHand and knee on a bench or chair; keep your back still. No dumbbell: band rowsEasier: Incline ring rowHarder: Bent-over barbell row
  5. Reverse lunge40 s on, 20 s off
    Intermediate · Quads, Glutes, Hamstrings · 3D demoAlternate legs, with a hand near a wall if you need it. Easier: split squatsEasier: Split squatHarder: Split squat with dumbbells
  6. Dumbbell Romanian deadlift40 s on, 20 s off
    Intermediate · Hamstrings, Glutes, Back · 3D demoHips back, back long, dumbbells close to your legs; stop before your back rounds. No dumbbells: glute bridgesEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  7. Mountain climbers40 s on, 20 s off
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoAt a pace you can keep smooth, hips level. Easier: a fast standing marchEasier: Jumping jackHarder: Burpee
  8. Dead bug40 s on, 20 s off
    Beginner · Abs, Hip flexors · 3D demoSlow, lower back gently pressed down. Easier: dead bug heel tapsHarder: Forearm plank

Cool-down

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoSlow right downHarder: Standing band hip flexion
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoOptionalHarder: Couch stretch
  3. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoOptionalEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • Weeks 1 and 2: 2 rounds, stopping every set with 3 or 4 reps to spare. Then 3 rounds with 2 or 3 to spare.
  • When you reach 15 clean reps at a station in every round, move up to the next dumbbell, as in our plans.
  • Do it 2 or 3 times a week with a day between: in circuit trials, strength gains were larger with 3 sessions a week.
  • Want more cardio? Swap the step jacks for jumping jacks, or add 1 minute on a bike or rower between stations.
  • For your heaviest lifts, straight sets with longer rests still build the most strength: this circuit is a time-saving all-rounder.
  • Keep breathing through every rep if your blood pressure is high, and have a disc-related back problem assessed before you load the hinge.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the circuit training workout: 8 stations, dumbbells or bodyweight take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.