The Only 45-Minute, Total Body Workout You’ll Ever Need

Are you looking for an all-in-one, full-body workout routine that utilizes circuit training? Look no further. This 45-minute total body workout burns fat and has you continually moving for the entire session.

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To complete the workout, set up your equipment, set your timer, and run through the circuit as many times as you can in 45 minutes. The circuit consists of eight moves that target your entire body, building strength, increasing your muscular endurance, improving cardio, and burning fat and calories. Remember to stay hydrated and consult your physician before beginning any new workout routine.

Also Read10 Equipment Free Exercises For Total Body Workout

25 Burpees

Burpees provide a burst of cardio along with a full-body toning exercise.

  1. To perform a burpee, start in a standing position and then drop down into a plank.
  2. Practice keeping your head, neck, and back in neutral alignment while in the plank position.
  3. Jump your feet in toward your hands and then explode back up into a standing position to complete one repetition.


12 Squats With Dumbbell Bicep Curls

This move tones up both your biceps and legs. It burns mega calories due to the full-body incorporation of the movement.

  1. Begin in a standing position while holding a dumbbell at either side of you.
  2. Sit back into a squat motion. You should be positioned as though you are about to sit back onto a chair.
  3. Engage your glutes and come to a standing position, as you simultaneously curl the dumbbells in toward your arms.
  4. Your palms should be facing out, as you curl in toward the bicep.
  5. This counts as one repetition.


15 Triceps Extensions

Triceps extensions target the back of your upper arms, reducing that dreaded arm flab.

  1. Stand and place on dumbbell in your hands and extend it behind your head with your elbows facing upward.
  2. Slowly extend the dumbbell upwards to isolate the tricep muscles.
  3. Lower back down to complete one repetition.


12 Dumbbell Rows

The dumbbell row focuses in on the oft-neglected upper back muscles.

  1. Place a dumbbell in each hand and bend your knees slightly.
  2. You should be in a slightly bent over position, with your back straight and your head in neutral alignment.
  3. Holding the dumbbells horizontally in each hand, bring each dumbbell up to chest level to squeeze the upper back muscle.
  4. Lower back down for one repetition.


15 Jump Lunges

This exercise move provides a cardio blast while toning your legs and glutes.

  1. To begin, start in a standing position with your shoulders rolled back.
  2. Jump down into a split stance, with your right foot forward and your left foot backward.
  3. Your right knee should lower down to a 90-degree angle while your left knee is bent to facilitate the movement.
  4. Quickly jump your left leg forward and complete the same sequence on the opposite side.
  5. Continue in a fluid pattern until the 15 repetitions are completed.


Dumbbell Deadlifts

Deadlifts strengthen and tone the back of your legs and butt.

  1. Start in a standing position with a heavy dumbbell in each hand.
  2. Roll your shoulders back and slowly lower the dumbbells down to the ground, entering a squatting position. Keep the dumbbells close to your legs.
  3. Stop when your hamstrings become tau. Then, engage your glutes to rise back to the standing position. That’s one rep.


10 Push-Ups

Push-ups work your chest muscles without the use of equipment. You probably already know how to do this one, but just in case:

  1. To perform a push-up, start on the floor in a plank position with your head, neck, and back in neutral alignment.
  2. Your hands should be underneath your shoulders with your elbows pointing backward at 45-degree angles.
  3. Lead with your chest and lower yourself to the ground with your arms.
  4. Press back up for one repetition.


20 Plank Jacks

Plank jacks work your core and shoulders as well as providing a burst of cardio.

  1. Begin in a plank position with your arms extended below your shoulders and your hands on the ground.
  2. Jump your feet out wider than your hips. Then, explosively jump them back into the plank position.
  3. Maintain this fluid pattern until you have reached 25 repetitions.