8-Minute Lower Body Circuit Training

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Circuit training keeps your heart rate up as you move from exercise to exercise, so you burn fat and tone up quickly! A circuit is the completion of all exercises in the routine, one after the other, with little to no rest between exercises. Each completed circuit is followed by a short rest period. This workout focuses on firming your thighs and glutes, all while burning excess body fat. Get ready to lunge and squat your way to a gorgeous lower body!

Equipment Needed: Yoga mat; one set of dumbbells of medium weight; interval timer

What To Do: Complete each exercise for the recommended amount of time or repetitions with little to no rest between exercises; rest 30 seconds or less after each complete circuit. Review the videos below for demonstrations of each exercise.

Beginner Level: Complete 1 circuit.
Intermediate Level: Complete 3 circuits.
Advanced Level: Complete 4 circuits.


1. High Knees, Run In Place – 20 seconds
2. Side Lunge – 10 reps each leg
3. High Knees, Run In Place – 20 seconds
4. Dumbbells Squats – 15 reps
5. High Knees, Run In Place – 20 seconds
6. Bent-Knee Dead Lift with Dumbbells – 15 reps

High Knees, Run in Place

Side Lunge

Dumbbell Squats

Bent-Knee Dead Lift with Dumbbells

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6 Comments on "8-Minute Lower Body Circuit Training"

  1. Amelia Fiser  March 13, 2012

    I thought the inner thigh lift was a little confusing- 5 reps of lifting each leg circling it 5 times, then the other side? Or lifting and circling the leg 5 times?? I opted for raising the leg, circling it 5 times, then doing the other side, and did a total of 5 reps on each side like that.  ??

    • skinnyms  March 13, 2012

      Amelia, Sorry for any confusion. Yes, you did it correctly….circle 5 times then move to the other leg. You can opt for doing more reps of small then larger circles. Thanks!

  2. arned  June 24, 2015

    What do you do for the upper half?

  3. Denice  May 17, 2017

    Iam tring this today, can’t wait to get started

    • Emilia Horn  May 17, 2017

      That’s great, Denice! Let us know how it goes!


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