30-Minute Total Body Strength-Building Workout

This total body circuit workout includes circuits for each muscle group: chest, back, shoulders, biceps, triceps, core, and lower body. Many of the exercises combine movements for both upper and lower body to save time and add intensity. This workout may take more than 30 minutes, depending on your rest periods. 

1

Total Body Strength Workout

Man laying on a weight being doing dumbbell flys

JGI / Jamie Grill / Getty Images

Equipment Needed

Tips

  • Begin with a 5 minute warm-up of moderate cardio.
  • Perform the exercises in each circuit for the suggested time, completing 2 circuits.
  • Move quickly between exercises, but rest when needed.
  • Modify exercises to fit your fitness level. Skip any exercises that cause pain or discomfort.

Let's get started with your chest circuit.

2

Squat to Chest Press

Your next 7 minutes will be high-intensity total-body strength training moves.

How To: Stand with feet hip-distance apart and hold a medicine ball or weight in both hands close to the chest. Lower the body into a squat holding the ball at your chest. As you raise the body out of the squat press the med ball forward until the arms are fully extended. Bring the ball into your chest again as you lower the body back into a squat. Repeat this pattern for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

3

Walking Pushups

How To: Begin in a pushup position with your left hand on a piece of paper, band, or another marker. Perform a pushup and, as you press up, walk the hands to the left until the right hand is on the paper plate. Continue pushups, alternating walking the hands to either side for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

4

Chest Fly

How To: Lie on a bench and hold weights over the chest. Lower the arms out to shoulder level, elbows slightly bent. Bring the weights back up, keeping elbows slightly bent. Lower the weights back down in a fly. Then lift them back over the chest. Continue alternating for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

5

Bent Over Row

How To: Stand with feet about hip-distance apart and tilt the torso forward hinging at your hips. Keep a flat back and a soft bend in your knees. Hold the dumbbells with your palms facing each other and "row" the weights (bring the weights closer to the body) with your elbows stopping at your side body. Repeat for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

6

Reverse Flies

How To: Stand tall with feet about hip-distance apart. Bend forward, keeping the back straight and abs in. With the torso tilted forward, the weights will be hanging down. Squeeze the shoulder blades to lift the arms up to the shoulder level, elbows slightly bent. Lower and repeat for 30-60 seconds, switching legs on the 2nd circuit.

Reps/Sets/Duration: 30-60 seconds

7

Circle Rows

How To:  Hold a weight in the right hand, palm facing the back of the room. Squeeze upper back to pull the arm up to shoulder level. Hold briefly and rotate the elbow next to the body, as in a regular row. Lower the arm on a slow count. Repeat for 30 seconds on each arm.

Reps/Sets/Duration:  60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

8

Step Up to Overhead Press

How To: Hold weights at the shoulders and step onto a tall step or platform with the right foot. Lift the left knee as you press the weights overhead. Step down lowering the weights. As you step forward with the right foot, curl the weights back to the shoulders and repeat for 30-60 seconds on the right side. Do this exercise on the left during circuit 2.

Reps/Sets/Duration: 30-60 seconds

9

Goblet Squat With Rotation

How To: Hold a heavy weight or kettlebell (optional) in both hands at the chest. Lower into a deep squat, bringing the elbows to the inside of the thighs. As you stand up rotate to the right, pivoting on both feet. Lower and repeat for 30-60 alternating rotating to the right and left.

Reps/Sets/Duration: 30-60 seconds

10

Lateral Raise

How To: Stand tall with dumbbells in hand outside of your hips. Raise your arms out to the side to shoulder height and then slowly back down. Keep a soft bend in your knees and core active. Repeat for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

11

Biceps Circuit — Hammer Curls

How To: Stand tall with weights in each hand with palms facing the body. Keeping the palms facing in, bring the weights up towards the shoulder by bending at the elbow. Repeat this hammer curl for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

12

Walking Lunges With Biceps Curls

How To: With feet together, step forward with the right foot into a lunge and curl the weights up into a bicep curl. Step the left foot forward, lowering the weights, then step that foot forward into a lunge, again curling the weights. Continue alternating legs and curling the weights for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

13

Concentration Curls

How To: Sit on a step or bench and hold a heavy weight in the left arm, elbow propped on the inside of the left thigh. Contract the bicep to pull weight toward the shoulder. Lower and repeat for 30 seconds before switching sides.

Reps/Sets/Duration: 60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements

14

Triceps Pushups

How To: Starting in a plank position with abs tight and hips in line with the shoulders. Bend the elbows and lower the body into a triceps pushup. Maintaining a strong core, return to the starting position. If you need a modification, place the knees down to make the exercise easier. Repeat for 30-60 seconds.

Reps/Sets/Duration: 30-60 seconds

15

Core Kickbacks

How To: In a table-top position (on your hands and knees with the back flat) hold a weight in one hand. Bring the elbow up next to the torso and extend the arm out into a kickback. Repeat the kickbacks while holding the plank position on the same side 30-60 seconds. Drop one knee down to the floor for a modification if needed. Do the move on the other side during the next circuit.

Reps/Sets/Duration: 30-60 seconds

16

Dips With Leg Extensions

How To: Sit on a step or chair, hands next to thighs, knees bent. Push off the step and bend the elbows into a dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 30-60 seconds

Reps/Sets/Duration: 30-60 seconds

Repeat the circuit, performing the moves on the other side, for unilateral movements.

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