How to Build a 45-Minute Full Body Circuit at Home

Finding time for a full workout can feel impossible, especially with a busy schedule. If you struggle with gym intimidation or simply don’t have time to commute, a quick and effective home workout is the solution. This 45-minute full body circuit is designed to maximize your time and space while targeting all major muscle groups, ensuring you get the most out of your workout.

Quick Stats Box:

• Total Time: 45 minutes
• Equipment Needed: Yoga mat (optional), light dumbbells (5-10 lbs optional)
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-400 calories depending on intensity

Warm-Up (5 Minutes)

Start with a dynamic warm-up to prepare your body and prevent injury.

1. Arm Circles - 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings - 30 seconds (15 seconds each leg)
3. Torso Twists - 30 seconds
4. Jumping Jacks - 1 minute
5. Bodyweight Squats - 1 minute (focus on form)
6. High Knees - 1 minute

Full Body Circuit (35 Minutes)

Complete the following circuit 3 times, resting 45 seconds between sets.

| Exercise Name | Reps/Duration | Sets | Rest | Tempo | Form Cue | Modification | |-------------------------|-----------------|------|----------|--------------------------|------------------------------------|-----------------------------------| | Push-Ups (Knee Push-Ups)| 10-15 reps | 3 | 45 secs | 2 seconds down, 1 second pause, 2 seconds up | Keep your body in a straight line | Perform on knees for less intensity | | Bodyweight Squats | 15 reps | 3 | 45 secs | 2 seconds down, 1 second pause, 2 seconds up | Squeeze your glutes at the top | Reduce depth if necessary | | Plank | 30 seconds | 3 | 45 secs | Hold steady | Keep your body in a straight line | Drop knees for an easier version | | Dumbbell Rows | 10-12 reps each side | 3 | 45 secs | 2 seconds up, 1 second pause, 2 seconds down | Keep your back flat | Use water bottles if no dumbbells | | Lunges (Alternating) | 10 reps each leg| 3 | 45 secs | 2 seconds down, 1 second pause, 2 seconds up | Keep your knee behind your toes | Step back instead of forward for less intensity | | Glute Bridges | 15 reps | 3 | 45 secs | 2 seconds up, 1 second pause, 2 seconds down | Squeeze at the top for 2 seconds | Perform single-leg for more challenge |

Cool-Down (3-5 Minutes)

Finish with a cool-down to help your body recover.

1. Standing Forward Bend - 1 minute
2. Child’s Pose - 1 minute
3. Figure Four Stretch - 30 seconds each leg
4. Cat-Cow Stretch - 1 minute

Complete in: 45 minutes

Conclusion

This 45-minute full body circuit is designed for busy professionals looking to squeeze in an efficient workout at home. Aim to complete this circuit 3 times a week with rest days in between to allow your muscles to recover. As you progress, consider increasing the weight of your dumbbells or adding more reps to each exercise.

For those looking for more personalized guidance, consider joining a live 1-on-1 training session with certified trainers who can provide real-time feedback on your form and modifications.