Best 45 Minute Full Body Circuit Workout Plan for Women
When it comes to getting the most out of your workout time, circuit training is one of the most effective methods. A 45-minute full body workout circuit for womens combines strength, cardio, and core exercises into one efficient session. Whether your goal is fat loss, toning, or building strength, this routine will help you achieve results in less time.
In this article, we’ll break down the benefits of circuit training, explain how to set up your session, and provide a detailed 45-minute full body circuit workout for women that you can do at home or in the gym.
Womens 45 Minute Full Body Workout Cardio + Strength Circuit
1. Burn Maximum Calories in Less Time
Circuit training keeps your heart rate elevated by combining strength and cardio, making it more effective for fat-burning than traditional weightlifting alone.
2. Build Lean Muscle and Strength
By targeting all major muscle groups—legs, arms, back, chest, and core—you’ll develop balanced strength and lean definition without bulking up.
3. Improve Cardiovascular Endurance
Cardio intervals in the circuit increase stamina, improve heart health, and boost overall conditioning.
4. Time-Efficient and Flexible
With just 45 minutes, you can complete a full workout, making it perfect for busy women balancing work, family, and fitness.
How to Structure a 45-Minute Womens Circuit Workout
A circuit workout is performed by moving through a series of exercises with minimal rest. Each round typically includes:
- Warm-Up (5 minutes) – Prepares muscles and joints.
- Strength + Cardio Circuit (35 minutes) – Combines upper body, lower body, cardio bursts, and core.
- Cool-Down & Stretch (5 minutes) – Improves flexibility and prevents soreness.
The 45-Minute Full Body Womens Workout Circuit
This routine includes 5 rounds, each lasting about 7 minutes. You’ll perform 6 exercises per round, resting for 30 seconds between rounds.
Warm-Up (5 Minutes)
- Jumping jacks – 1 min
- Arm circles – 30 sec forward + 30 sec backward
- Bodyweight squats – 1 min
- High knees – 1 min
- Dynamic lunges – 1 min
Round 1: Lower Body Burn
(Repeat each exercise for 45 seconds, rest 15 seconds, move to next)
- Squats – Bodyweight or dumbbells for resistance.
- Lunges – Alternate legs, keep chest upright.
- Glute Bridges – Activate glutes and hamstrings.
- Sumo Squats – Wide stance for inner thighs.
- Step-Ups (on bench or chair) – Strength and balance.
- Mountain Climbers – Cardio burst.
Round 2: Upper Body Strength Womens Workout Circuit
(45 sec each, 15 sec rest)
- Push-Ups – Modified or full push-ups.
- Bent-Over Dumbbell Rows – Strengthens back.
- Shoulder Press – Dumbbells overhead.
- Tricep Dips (on chair/bench) – Arms and shoulders.
- Bicep Curls – Isolation for arms.
- Jump Rope or Fast Feet – Cardio burst.
Round 3: Core & Cardio
(45 sec each, 15 sec rest)
- Plank with Shoulder Tap – Core and stability.
- Russian Twists – With or without weight.
- Leg Raises – Lower abs.
- Bicycle Crunches – Obliques and core activation.
- Burpees – Full body cardio move.
- High Knees – Cardio finisher.
Round 4: Full Body Combo Womens Workout Circuit
(45 sec each, 15 sec rest)
- Deadlifts (with dumbbells) – Glutes, hamstrings, back.
- Push-Up to Shoulder Press Combo – Chest + shoulders.
- Squat to Bicep Curl – Lower + upper body strength.
- Reverse Lunge with Twist – Legs and obliques.
- Kettlebell/Dumbbell Swings – Power and cardio.
- Jump Squats – Explosive cardio.
Round 5: Core & Conditioning Finisher
(45 sec each, 15 sec rest)
- Plank Jacks – Core + cardio.
- Side Plank with Hip Dips – Obliques.
- Sit-Ups with Press – Add weight for challenge.
- Mountain Climbers (fast) – Cardio push.
- Flutter Kicks – Lower abs burn.
- Sprint in Place – Final burnout.
Cool-Down (5 Minutes)
- Forward fold stretch – 1 min
- Quad stretch (each leg) – 30 sec per side
- Shoulder stretch – 30 sec per side
- Cat-Cow stretch – 1 min
- Child’s pose – 1 min
Tips for Success in a 45-Minute Full Body Womens Workout Circuit
Choose the Right Equipment
Dumbbells, resistance bands, or kettlebells add intensity. If working out at home, bodyweight moves alone are still effective.
Adjust Intensity to Your Level
Beginners can perform each exercise for 30 seconds instead of 45. Advanced women can add weights or shorten rest periods.
Track Your Progress
Record reps, weights, or rounds completed to measure improvement.
Stay Consistent
Doing this workout 3–4 times per week will help maximize results.
Benefits of a 45-Minute Womens Workout Circuit
- Fat Loss & Calorie Burn – Burns 400–600 calories depending on effort.
- Muscle Toning – Creates lean, defined muscles.
- Improved Core Stability – Strengthens abs and posture.
- Boosted Endurance – Keeps heart rate elevated throughout.
- Time-Saving Efficiency – Full body in under an hour.
Sample Weekly Womens Workout Circuit Schedule
- Monday – 45-minute circuit workout
- Tuesday – Light cardio (walking, cycling, yoga)
- Wednesday – 45-minute circuit workout
- Thursday – Rest or stretching
- Friday – 45-minute circuit workout
- Saturday – Outdoor activity (hiking, running, sports)
- Sunday – Rest or yoga
Common Mistakes to Avoid
- Skipping the warm-up – Increases risk of injury.
- Lifting too heavy too soon – Focus on form before weight.
- Not resting enough between rounds – Short rests are okay, but avoid rushing with poor technique.
- Neglecting nutrition – Pairing your workouts with proper diet enhances results.
Nutrition Tips for Women Doing Circuit Workouts
- Pre-Workout Fuel – Eat a light snack with carbs and protein (banana + peanut butter, Greek yogurt with berries).
- Post-Workout Recovery – Rebuild muscles with lean protein and complex carbs (chicken and rice, protein shake, eggs and toast).
- Stay Hydrated – Drink water before, during, and after your session.
- Balanced Diet – Ensure you’re eating enough whole foods, fruits, vegetables, and healthy fats to support recovery and energy.
A 45-minute full body workout circuit for women is the perfect way to maximize calorie burn, tone muscles, and build endurance in a short amount of time. Whether you’re a beginner or advanced, this structured plan is flexible, efficient, and highly effective. Stick to it consistently, pair it with proper nutrition, and you’ll see noticeable results in both strength and physique.
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