This 30-Minute Low-Impact Workout Will Toast Your Entire Body, Zero Equipment Needed

Ready to work up a sweat? You don't need equipment or even a whole lot of time to do it - not with this three-circuit 30-minute full-body strength workout at your disposal. "Each circuit incorporates upper and lower extremity work" to work your whole body in a short amount of time, explained Austin Johnson, NCSF, Gold's Gym national personal training manager, who created the workout. And the entire routine is done standing, he said, which promotes more energy use (aka calorie burn) because you're activating your muscles more than you would in a seated position. You'll also notice that the workout is low-impact: you'll always have at least one foot on the ground, Johnson said, so it's a good choice if you're looking for something less jumpy.

Check out the full workout ahead, and keep reading for an explanation and demo of each move (performed by Theresa Swigert, NCSR, Gold's Gym national studio manager).

30-Minute Full-Body Circuit Workout For Strength

Equipment needed: None.

Directions: Complete the warmup ahead, then do three rounds of each of the following circuits. You'll perform each exercise for 30 seconds with a 30-second rest between each round. Complete all three rounds of the first circuit before moving on to the next. After the workout, complete the listed cooldown. (If you want to intensify the workout, you can add additional rounds to each circuit or seconds to each exercise, Johnson said.)

Warmup: 2 Rounds Time
Butt kicks with arm cross 30 seconds
Modified jumping jack 30 seconds
High knees 30 seconds
Circuit 1: 3 Rounds Time
Squat and press 30 seconds
Single leg deadlift 30 seconds
Front knee-up 30 seconds on each side, followed by 30-second rest
Circuit 2: 3 Rounds Time
Lunge with arm extension 30 seconds
Squat with hamstring curl 30 seconds
Lateral knee-up 30 seconds on each side, followed by 30-second rest
Circuit 3: 3 Rounds Time
Side step with high pull 30 seconds
Squat and touch 30 seconds
Windmill reach 30 seconds on each side, followed by 30-second rest
Cooldown: 2 rounds Time
Arm circles 30 seconds forwards, 30 seconds backwards
Hamstring stretch 30 seconds on each side
Side stretch 30 seconds on each side
Quad stretch 30 seconds on each side


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