8-Minute Lower Body Circuit Training

8 Minutes to a beautiful lower body!

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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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. 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.  ??

    1. 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!

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