35 minute full body circuit weight training workout

When it comes to getting fit fast, circuit weight training is one of the most efficient methods. Unlike traditional workouts, circuit training combines strength and cardio in a dynamic sequence that keeps your heart rate up while targeting all major muscle groups. Whether your goal is to burn fat, build lean muscle, or improve endurance, a well-structured circuit workout delivers big results in less time.

In this blog, we’ll break down a 35-minute full-body circuit weight training workout that’s perfect for both beginners and seasoned lifters. With minimal equipment needed, you can perform this routine at home or in the gym.

What is Circuit Weight Training?

Circuit weight training involves performing a series of strength-based exercises back-to-back with minimal rest. Unlike isolated workouts that focus on just one area, circuit training offers a total-body challenge that enhances both aerobic and anaerobic fitness.

Benefits of Circuit Weight Training

• Increased Calorie Burn: Combines cardio with resistance training.
• Time-Efficient: Ideal for busy schedules.
• Improves Muscle Tone: Targets all major muscle groups in one session.
• Boosts Metabolism: Elevates post-exercise calorie burn (EPOC effect).
• Heart Health: Keeps your heart rate elevated throughout the workout.

What You Need Before You Begin Circuit Weight Training

To get started, gather the following:

• A pair of dumbbells (light to moderate weight)
• Exercise mat
• Timer or stopwatch
• Water bottle and towel
• Optional: Kettlebell, resistance bands, or barbell for variety

Make sure to warm up for 5 minutes with light cardio (jumping jacks, arm circles, bodyweight squats) before starting the circuit.

How the 35-Minute Circuit Weight Training is Structured

This workout includes 3 circuits, each consisting of 4 exercises. You’ll perform each move for 40 seconds, followed by a 20-second rest, then move immediately to the next exercise. After each circuit, rest for 1 minute before continuing to the next.

Structure:

• Circuit 1: Lower Body Focus
• Circuit 2: Upper Body & Core
• Circuit 3: Full-Body Power Finish

Total Time:

• Warm-Up: 5 minutes
• Workout: 28 minutes
• Cool Down: 2 minutes
  Total = 35 Minutes

Circuit 1: Lower Body Strength & Power Weight Training

1. Goblet Squats

Target: Quads, hamstrings, glutes
How-To:
Hold a dumbbell or kettlebell close to your chest. Lower into a squat, keeping your chest lifted and knees aligned with your toes. Push through your heels to return.

2. Reverse Lunges (Alternating)

Target: Glutes, quads, calves
How-To:
Holding dumbbells by your sides, step one leg back into a lunge. Alternate legs each rep, maintaining a strong core throughout.

3. Dumbbell Deadlifts

Target: Hamstrings, glutes, lower back
How-To:
With dumbbells in front of your thighs, hinge at the hips and lower the weights down the front of your legs. Keep a flat back and return to standing.

4. Bodyweight Jump Squats

Target: Quads, calves, glutes, cardiovascular endurance
How-To:
Lower into a squat and explode upward, landing softly and going directly into the next rep.

Rest 1 Minute Before Next Circuit

Circuit 2: Upper Body & Core Strength Weight Training

1. Dumbbell Chest Press

Target: Chest, triceps
How-To:
Lie on your back (on a bench or mat), holding dumbbells above your chest. Lower slowly, keeping elbows at a 45-degree angle, then press up.

2. Bent Over Rows

Target: Upper back, lats, biceps
How-To:
With a dumbbell in each hand, hinge forward at the waist. Pull the weights toward your rib cage, squeezing your shoulder blades.

3. Plank to Push-Up

Target: Core, chest, shoulders
How-To:
Start in a forearm plank. One arm at a time, push into a high plank, then return. Keep your body aligned and hips stable.

4. Russian Twists

Target: Obliques, abs
How-To:
Sit on the floor, knees bent. Lean back slightly and twist side to side, optionally holding a dumbbell or medicine ball.

Rest 1 Minute Before Final Circuit

Circuit 3: Full-Body Power & Endurance Weight Training

1. Dumbbell Thrusters

Target: Full body—shoulders, legs, core
How-To:
Hold dumbbells at shoulder height. Squat down, then explode up and press the weights overhead in one fluid motion.

2. Renegade Rows

Target: Core, back, arms
How-To:
In a plank position with hands on dumbbells, row one dumbbell at a time while keeping hips stable.

3. Mountain Climbers

Target: Core, cardio, agility
How-To:
Start in plank position and alternate driving your knees toward your chest quickly.

4. Dumbbell Swings (or Kettlebell Swings)

Target: Glutes, hamstrings, shoulders, core
How-To:
Hinge at the hips and swing the weight between your legs, then up to chest height, powering the motion from your hips.

Cool Down and Stretch (2 Minutes) Circuit Weight Training

Finish with deep breathing and static stretches:

• Standing Forward Fold – stretches hamstrings and lower back
• Chest Opener – interlace hands behind back and stretch chest
• Cat-Cow Stretch – loosens the spine
• Child’s Pose – relaxes the body and relieves tension

Weekly Circuit Weight Training Schedule Suggestion

Here’s how to incorporate this 35-minute circuit into your weekly routine:

Day	Workout Plan
Monday	35-Min Full Body Circuit
Tuesday	Active Recovery (Walk, Yoga)
Wednesday	35-Min Full Body Circuit
Thursday	Core or Mobility Work
Friday	35-Min Full Body Circuit
Saturday	Light Cardio or Optional Bonus Circuit
Sunday	Rest and Recovery

Tips for Maximizing Circuit Weight Training Results

1. Use Progressive Overload

Increase your dumbbell weight or reps slightly each week to keep challenging your muscles.

2. Maintain Proper Form

Form is more important than speed. Focus on controlled movement, especially with weights.

3. Stay Consistent

Doing this routine 3 times per week will yield visible results in strength and body composition over time.

4. Combine with a Balanced Diet

For best results, pair your workouts with protein-rich meals, hydration, and adequate sleep.

Modifications for All Fitness Levels

• Beginners: Use lighter weights, take longer rest, and skip high-impact exercises like jump squats.
• Advanced: Add more rounds, increase weights, or shorten rest times to intensify the workout.

Why 35 Minutes Is All You Need

The beauty of this 35-minute full-body circuit weight training workout lies in its balance of intensity, variety, and efficiency. You don’t need hours in the gym to sculpt muscle, shed fat, and improve endurance. With just a pair of dumbbells and some dedication, you can transform your fitness level from home or on the go.

Whether your goal is fat loss, muscle gain, or total-body conditioning, this routine delivers powerful results—fast.

FAQ About Circuit Weight Training

Can I do this workout every day?

For most people, 3–4 times a week is optimal to allow proper recovery. Overtraining can lead to fatigue or injury.

Do I need a gym for this circuit?

Nope! All you need is a small space, a pair of dumbbells, and your bodyweight.

How many calories can I burn in 35 minutes?

Depending on intensity, fitness level, and weight, you can burn 300–500 calories.

Is circuit training good for weight loss?

Absolutely. The combination of strength and cardio boosts metabolism and supports fat loss while preserving lean muscle.

Ready to Get Stronger in 35 Minutes?

Commit to this circuit workout and track your progress weekly. Over time, you’ll notice improved stamina, better muscle definition, and increased confidence.

Want more workouts like this? Stay tuned for advanced 45-minute circuits, dumbbell splits, and resistance band routines that complement this powerful full-body training session.

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