How To Do Full-Body Circuit Workout for Women?

For any person, let it be man or woman, being in the perfect shape should be a top priority. There are a lot of benefits to having a well-toned body. You will not only look amazing from the outside, but you feel energetic and healthy from the inside as well. There are a lot of different workouts in which women can use to tone up their bodies but among all of them, circuit training is among the top choices.

What is a Circuit Training Workout?

Circuit training is basically an exercise, which combines different type of workouts to form a complete workout regime that helps the whole body to get into a better shape. The workouts include strength training as well as aerobic conditioning, which helps in the overall development of the body. In comparison to any regular workout you do like running etc., the circuit training workout can burn up to 30% more calories.

Though a lot of gyms provide special circuit training sessions; if you want to do them at home or in the personal gym, you can opt for that too. Generally, circuit training requires 30 to 45 minutes of your time. You can use dumbbells, resistance bands or just the body weight as a resistance. A full-body circuit workout is a great way to shape up for women.

The Basics of the Circuit Training Workout for the Body

The basic structure of the circuit training is based on the fact that you have to complete the “circuit” of a number of exercises one after another without taking any breaks in between. You will be doing a number of weight training exercises in the regime, which include sit-ups, push-ups, aerobic exercises such as jumping jacks, burpees and jumping rope and squats among many other exercises. All the exercises in a full-body circuit workout for women are done for a particular set of seconds which is generally 30 seconds. These sets are repeated as per the regime as well.

Once you complete a circuit, you need to take a small break, give rest to your body, drink some liquid preferably water and then start again. Circuit training is best suited for women and it can help in strengthening the muscles and burn the body fat as well.

How to Do Full-Body Circuit Workout for Women?

First is Warm-Up

When it comes to any type of exercise, it is very important to warm-up your body so that the relaxed muscles can act swiftly once the exercise regime begins. The warm-up sessions should be of 10 minutes. These sessions help in preventing injuries and make it easier for you to continue the regime for a longer period of time. Some of the easy and simple warm-up exercises in full-body circuit workout for women include jumping jacks, running, jumping rope and cycling. You need to keep in mind that circuit training is vigorous exercise regime. It will put a lot of pressure on your body and if you do not warm-up properly, the muscles will tear up very easily.

Then Comes the First Routine

In this routine or session of full-body circuit workout for women, the body weight will be used as the resistance, which makes it easier for you to do it at home. Once you are done with the warm-up session, do the following exercises for 45 seconds each without any break:

  • Push-ups
  • Burpees
  • Abdominal crunches
  • Jumping ropes
  • Lunges
  • Triceps Dips
  • Jumping jacks

You can take 5-15 seconds to break between two exercises, in the beginning, to take it slow but not more than that. Once you are done with one circuit take a 5-10 minute break, drink water and give your body some rest. Repeat the circuit two more times and the total time spent should be around 45 minutes. As the time passes by, you will be able to do more circuits in the same amount of time.

Then There is the Second Routine

In the second routine of full-body circuit workout for women, you will be using dumbbells and fitness ball. You can easily find them online or can buy them from a fitness store nearby. You will need to do each exercise for 45 minutes or do it 20-30 times in each set. Do not use weights which are too heavy or light for you. Choose the one with which you feel comfortable. There are some exercises, such as biceps curls and lunges which include two moves at the same time.

The following exercises should be included in such the second routine of full-body circuit workout for women:

  • Squat jumps
  • Bench presses
  • Dead-lifts
  • Bent over rows
  • Lunges and biceps curls
  • Seated shoulder presses (using fitness ball)
  • Abdominal crunches (using fitness ball)
  • Triceps curls and burpees

Once you are done with one circuit give your body rest for 5-10 minutes and drink some water. Repeat the circuit two more times.


If you are suffering from any medical condition make sure to consult your doctor before opting for the circuit training regime. In case you feel light headed do not force your body and sit down immediately. Drink plenty of water to make sure you stay hydrated which is important to keep your muscles in working condition. Never over-do any exercise regime and increase the number of circuits gradually to avoid any accidents and injuries.

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Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:September 8, 2018

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