The Ultimate Full Body Circuit Workout for Beginners

There’s nothing quite like the feeling of achieving your fitness goals. But as a beginner at the gym, figuring out the best way to get from where you are to where you want to be can feel overwhelming. Sound familiar? If so, a full-body circuit workout is a great place to start.

This workout is newbie-friendly for many reasons. The best part? It’s pretty hard to get bored during a circuit workout! In just 30 minutes, you can do some serious cardio and dynamic strength training.

Read on to learn all about the details and benefits, and try our ultimate full-body circuit workout for beginners at your local Gold’s Gym. With top-tier equipment and expert support, you’ll get the most out of every rep.

Note: Always consult with your physician before starting a new exercise program.

What is a Full-Body Circuit Workout?

A full-body circuit workout is a series of back-to-back exercises that target multiple muscle groups across the entire body.

In any circuit workout, one will have very short rest periods between each move, just enough time to reset before moving to the next exercise. This is different from weightlifting, where rest breaks last a few minutes between sets. Circuit workouts typically combine cardio and strength training.

Lastly, circuit workouts are fairly short due to the broad range of high-octane exercises performed in quick succession. Each one lasts about 30 minutes.

Benefits of a Full-Body Circuit Workout

There’s a lot of science on the potential benefits of a full-body circuit workout:

• A study published in the Journal of Exercise Rehabilitation suggests that 12 weeks of circuit training may improve overall physical fitness and help prevent metabolic diseases.
• According to research, strength training during a circuit workout can improve both strength and cardiovascular health.
• A study published in the International Journal of Health Sciences found that 12 weeks of circuit training exercise can have a major positive impact on BMI and physical health.

Getting Started: Equipment and Setup

Once you’re more familiar with exercising and completing a full-body circuit workout, you can customize the equipment and setup.

But when starting out, using the modern equipment at your local Gold’s Gym can be a wise choice. According to experts, gym machines help individuals learn and maintain proper form.

Maintaining good posture throughout every exercise is essential, as improper form may increase the risk of injury. Gym machines provide stability and make it easier to perform movements safely and effectively.

It makes sense, right? So, here’s everything you’ll need for our gym circuit workout for beginners and how to set it up:

Chest press machine

• Seat: Adjust the seat until the handles are at chest level when you sit with your feet flat on the ground.
• Back support: Make sure the backrest fully supports your back.
• Weight: Insert the pin into the appropriate weight stack for your current fitness level.
• Grip: Firmly grip the handles with your wrists in a neutral position.

Shoulder press machine

• Seat: Adjust the seat until the handles are at shoulder level when you sit down with your feet flat on the ground.
• Back support: The backrest should fully support your back.
• Weight: Insert the pin to select a weight appropriate for your fitness level.
• Grip: Firmly grip the handles with palms facing forward.

Leg extension machine

• Seat: Adjust the seat until your knees align with the machine’s pivot point.
• Leg pad: Position the pad just above the ankles.
• Weight: Insert the pin to set the weight to your desired resistance.

Leg curl machine

• Seat: Adjust the seat until your knees align with the machine’s pivot point.
• Leg pad: Position the pad just above the ankles for lying leg curls. For seated leg curls, position the pad just below the calves.
• Weight: Insert the pin into the weight stack to select a resistance level that is challenging but allows for good form.

Free weights and mats

• Space: Picture a yoga mat on the floor—that’s about how much room you’ll want to do these dumbbell circuit workout exercises.
• Weight: Start with the lightest weights and slowly work your way up. If your doctor recommends a specific weight, follow that guidance.

The Ultimate Full-Body Circuit Workout for Beginners

Now that you know how to set up all of your equipment, try our ultimate full-body circuit workout for beginners:

1. Warm-up (5 minutes)

• How to: Focus on dynamic stretches like arm circles, torso twists, and leg swings. Add some light cardio, too—think jumping jacks or jogging in place. You can also include hip circles or ankle mobility drills to prepare for lower-body movements.

2. Chest press machine (1.5 minutes)

• How to: Take 30 seconds to set up. Push handles forward until the arms fully extend, but don’t lock them. Keep the shoulder blades retracted and avoid shrugging to maintain proper stability. Slowly return to the starting position.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

3. Shoulder press machine (1.5 minutes)

• How to: Take 30 seconds to set up. Press handles upward until the arms fully extend, but don’t lock them. Slowly return to the starting position.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

4. Leg extension machine (1.5 minutes)

• How to: Take 30 seconds to set up. With a leg pad in place, extend your legs until they’re straight but not locked. Slowly return to the starting position.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

5. Leg curl machine (1.5 minutes)

• How to: Take 30 seconds to set up. For lying leg curls, curl your legs up towards the glutes. For seated leg curls, curl your legs down towards the floor. Slowly return to the starting position.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

6. Dumbbell bicep curls (1.5 minutes)

• Position: Take 30 seconds to set up. Stand with your feet shoulder-width apart. With your arms by your side and palms facing forward, hold one dumbbell in each hand.
• How to: Alternate your arms, curl one dumbbell up to your shoulders, and then return to the starting position. Keep your elbows close to your body.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

7. Dumbbell tricep extensions (1.5 minutes)

• Position: Take 30 seconds to set up. Stand with feet shoulder-width apart. Using both hands, hold a dumbbell overhead and slightly behind you. Start with your arms fully extended.
• How to: Lower the dumbbell down and behind your head by bending your elbows. Try to keep your elbows close to your head throughout the movement to maximize triceps engagement. Slowly extend your arms to the starting position. Don’t lock your arms.
• Reps: 12–15 reps (30 seconds)
• Rest: 30 seconds

8. Bodyweight squats (1.5 minutes)

• Position: Take 30 seconds to set up. Stand with your feet wider than shoulder-width and point your toes out slightly. Adjust until you feel balanced and comfortable. Tighten your core and look forward.
• How to: Focus on sending your hips back and down first, before your knees. Then, begin to bend your knees as you descend lower. Squeeze your glutes and extend your arms straight in front of you for more balance.
• Depth: As a beginner, try to squat until your thighs are parallel to the floor. If your knees start to buckle inward or extend past your toes, you’re too low.
• Reps: 15–30 reps (30 seconds)
• Rest: 30 seconds

9. Plank (1 minute)

• How to: With your belly facing the mat, use your forearms and toes to hold yourself off the ground. Keep your core tight and legs straight. Hold for 30 seconds.
• Rest: 30 seconds

10. Rest (1 minute)

• Rest for one minute and repeat steps 2 through 9.

11. Cool-down (2 minutes)

• How to: Do some light stretching and hold each move for about 10 seconds each. Try to target all of your muscle groups during this time.

Note: The exercises described in this article are intended for individuals in good health. Please consult your doctor before beginning any exercise program.

Tips for Success

You’re almost ready to grab your gear and head to the gym. Before you go, we have a few pro tips to help you stay consistent and get the most out of your full-body circuit workout:

• Eat a light snack, like a banana or yogurt, about an hour before you exercise. If having a full meal, such as chicken and rice, allow at least three hours before working out.
• Before you start, always check the machine to make sure it’s set up properly.
• Don’t “throw” weights around—always use smooth, controlled motions.
• Exhale while you lift or press, and inhale as you return to the starting position.
• Be mindful of the proper posture for each move and focus on maintaining good form.

Conclusion

As a beginner at the gym, deciding which exercises to focus on can be overwhelming. If that sounds like you, the gym circuit workout described above is the perfect place to start.

And no matter what your ultimate fitness goals are, our team at your local Gold’s Gym is here to support you in staying consistent and accountable.

Stop by a Gold’s Gym near you today to learn more and customize your full-body circuit workout!