The 13-Minute Beginner Circuit Workout

From gym newcomers to the veteran gym rats, we often face a similar dilemma of being short on time. Luckily, not every workout needs to be a lengthy experience. So try this one next time you need to squeeze in a quickie!

Getting started, the circuit begins with a cardio leg warm-up and then moves to a few back exercises. From there, you’ll work your abs and then finish up with some glutes and cardio.

At it’s core, this routine is great for beginners. Though, we recommend newcomers to start with a lighter body bar weight so you can focus on form. If you’re more experienced, adjust your body bar weight accordingly. Let’s get started!

Beginner Gym Workout

Time: 13 Minutes

Directions: Do each exercise for 50 seconds, take a 30 second break, then move to the next.

Equipment: You’ll need a 20lb body bar (adjust to ability) and a yoga or gym mat.

Difficulty: Easy to Medium

  1. Knee Raises
  2. Bodyweight Squats
  3. Body Bar Bent Over Row
  4. Deadlifts with Body Bar
  5. Supermans
  6. Leg Raises
  7. Bridges
  8. Glute Pushes
  9. Jumping Jacks
  10. High Knees

You wanna push it to the limit?…

  • Only take a 10 second break between exercises
  • Complete 2 full cycles of this workout


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Luke Andrus is a certified personal trainer, ACE health coach, writer, folk music drummer, husband, and a father. Most of his writing experience is in poetry and fictional short stories, and he also proposed to his wife with a self-published children's book. He is a Narnia nerd with a degree in History, a minor in English, and a semi-obsession with the French language. He believes that fitness is not just about vanity, but about lifestyle, integrity, and the ability to take control of your life.