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34-Minute Intermediate Full-Body Bodyweight Circuit Workout

34-Minute Intermediate Full-Body Bodyweight Circuit Workout — video by SWEAT Play · 34:27

Video by SWEAT on YouTube · Open on YouTube

Personal trainer Kayla Itsines leads a mobility and cardio warm-up, then three six-move circuits done twice: squats, push-up and plank moves, lunges, jackknifes and side planks, ending in burpees, with knee and no-jump options for most moves. Tough but upbeat; stretch afterwards.

  • 34 min
  • Intermediate
  • High impact (jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Mobility warm-up: child's pose to an ab stretch, thoracic rotations, then a 90-90 hip flexor stretch with a twist. 1:33
  2. Cardio warm-up: jumping jacks, mountain climbers (walk them if you like), butt kicks and high knees. 4:36
  3. Warm-up round 2: the same stretches and cardio again, a little quicker. 5:57
  4. Circuit 1: double-pulse squats, push-up shoulder taps, bent-leg raises, reverse lunge knee-ups, X plank, commandos. 10:49
  5. Circuit 1, round 2: the same six moves; push-ups and commandos on your knees if needed, feet wider for balance. 14:23
  6. Circuit 2: sumo squats, lay-down push-ups, jackknifes, lateral lunges, half burpee plank jacks, side plank crunch. 18:48
  7. Circuit 2, round 2: the same six moves; walk the half burpees and plank jacks instead of jumping if needed. 22:44
  8. Circuit 3: pop squats, caterpillar crawls, raised-leg sit-up and clap, low X plank, heel taps and plank dips. 27:18
  9. Circuit 3, round 2: the same moves, with burpees in place of plank dips at the end. 30:28
  10. Finisher: 30 seconds of burpees, modified however you need. 32:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Do push-ups and commandos on your knees if you need to
  • Walk out half burpees and plank jacks instead of jumping
  • Widen your feet in push-up shoulder taps to keep your balance

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, commandos, X planks, plank jacks
  • Elbows takes loadpush-ups, commandos, lay-down push-ups
  • Wrists & hands takes loadpush-ups, planks, mountain climbers, burpees
  • Hips takes loadsquats, reverse and lateral lunges
  • Knees takes loadsquats, pop squats, lunges, jacks, burpees
  • Ankles & feet takes loadjumping jacks, high knees, pop squats, burpees
  • Neck moveshead lifted in jackknifes and sit-ups
  • Lower back movesjackknifes, leg raises, sit-ups
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Knee push-ups and commandos; walk out mountain climbers, half burpees and plank jacks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by SWEAT; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety