At Home Full Body Circuit Workout

This at home full body circuit workout is a quick, 20-minute circuit that you can do with very little equipment in your own home. Sneak this in when you get home from work or when the kids are down for a nap. I promise, you will feel better if you fit exercise into your day!

This circuit works the best with a set of stairs, but if you don’t have access to stairs you can jog in place or do step-ups on a curb or stable bench. You will also need two sets of dumbbells (one lighter set 3-5 lbs and one heavier set 8-15 lbs) or you can do all of these exercises with resistance bands.

Remember, to get the most out of a quick circuit workout, you should be moving right from one exercise to the next with no rest in between. You can rest at the end!

2 minute warm-up jogging up and down stairs
15 bicep curls (dumbbells) (resistance band)
15 forward lunges (15 each leg, switching legs each rep)
15 tricep dips
45 seconds plank (beginners can start on knees)
2 minutes running stairs
15 hammer curls (dumbbells) (resistance band)
15 squats
15 triceps kickbacks (dumbbells) (resistance band)
45 seconds plank
2 minutes running stairs
15 bicep curls (dumbbells) (resistance band)
15 plie squats
15 overhead tricep extensions (dumbbells) (resistance band)
45 seconds plank
2 minutes running stairs

A perfect at home full body circuit, especially if your house has stairs! You can do this entire workout with a set of dumbbells or a resistance band. Includes modifications for diastasis recti.


  • If you are a beginner, please rest as needed and work up to being able to do this workout non-stop.
  • If you are more advanced, try repeating the circuit for a more intense workout.
  • If you have diastasis recti, substitute Diastasis Recti Exercise Number 1 and consider completing the MuTu System to repair it.


This at home full body circuit workout is guaranteed to get your heart pumping and your muscles working. Now you have no excuse not to sneak a great workout into your day! If you have any questions about these exercises, please leave a comment below.

  • Sarah Ling September 28, 2010 at 4:02 pm

    thank you SO much for sharing this!! it's exactly what i've been needing/wanting to do!

  • Alysa September 28, 2010 at 4:25 pm

    I am so glad Sarah! Let me know if you have any questions 🙂

  • foodienutritionist September 28, 2010 at 4:30 pm

    This is GREAT! Lately I've been looking for ways to improve my workouts… This workout I can actually do at home! Totally doing it today, thanks!

  • Alysa October 1, 2010 at 10:18 pm

    How did it go, Emily?