You Don’t have to Spend Hours in the Gym with this All-In-One Total Body Workout

Get slim and trim all over!

It can be difficult to find the time to make it to the gym every single day of the week. Fortunately, you don’t have to spend hours upon hours exercising, as long as you choose workouts that optimize your time! This All-In-One Total Body Workout will maximize the amount of calories you burn by working your entire body in one quick but intense workout!

There are many benefits to exercising your body as a whole rather than training one muscle group at a time. Incorporating total body workouts into your routine can help you build muscle, as well as all-over strength. Total body movements also require more energy, so you’ll burn more calories in the process. Lastly, full-body workouts can improve your flexibility, as well!

While this workout is a great solution for getting in shape, it’s not a magic, quick fix for a super chic bod. We recommend incorporating 2-3 sessions of cardio per week, in addition to this routine. Aim to really elevate your heart rate and challenge your endurance. For beginners, a great alternative to traditional running is this Walk Fast/Slow Plan.

All-In-One Total Body Workout

Equipment Needed: a yoga mat or towel / a medium to heavy set of weights (10-15 lbs.) / an interval timer

What to Do: Set your interval timer for 30 seconds of work and 10 seconds of rest. Repeat each circuit for the assigned number of rounds. Take a 1 minute break in between circuits.

Beginner: 1 round
Intermediate: 2-3 rounds
Advanced: 4-5 rounds

Get the most out of this All-In-One Total Body Workout by performing it 3 times per week!

Note: Watch the videos included below to make sure you are performing the exercise with proper form. Maintaining proper form can prevent injury. Remember to alternate sides for the Dumbbell Lunge-Lateral Raise and the Weighted Woodchop exercises.


Circuit 1
1. Burpees
2. Squat-Press
3. Dumbbell Lunge-Lateral Raise

Circuit 2
1. Star Jumps
2. Push-Up with Leg Lifts
3. Goblet Squat

Circuit 3
1. Plank Jacks
2. Deadlift-Bicep Curl
3. Weighted Wood Chop

Watch the videos below for correct demonstration of form:

Instructional Videos



Dumbbell Lunge-Lateral Raise

Star Jumps

Push-Up with Leg Lifts

Goblet Squat

Plank Jacks

Deadlift-Bicep Curl

Weighted Woodchop

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You can complement your workout routine with our 30-Day Clean Eating Challenge. Strong meals and strong workouts are what will change your body!

To find many similar and challenging workouts, be sure to follow us on Pinterest, and like us on Facebook!

Editor’s Note: Originally published Oct 24, 2014.

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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