Fierce & Strong: Speedy Total Body Workout Circuit !

featured Speedy Total Body Workout Circuit My Fit Station
Written by Isabella Bazzara

Speedy Total Body Workout Circuit My Fit Station

Hello my fierce, strong and sexy badass!

Today’s speedy total body workout is all about efficiency, we could probably summarize it with these 3 simple words: Functional – Quick – Effective! You won’t need much time, nor equipment to complete this workout, however, you won’t be missing out on the results that you’re looking for – just make sure you give your 100% during this speedy 16min. sweat session & you will be on FIRE!

What You’ll Need  For this Workout

Print or Save this Workout on your Phone

Speedy Total Body Workout - Printable

Speedy Total Body Workout: Breakdown

  • Start off with a 6 minute warm-up session – following the exercises suggested in the graphic above – 1 minute each – repeat 2 sets (exercise demonstrations are below)
  • Set up your interval timer to 4 rounds of 50sec/10sec. intervals
  • Complete 1 set of the exercises listed, following the order in which they are shown (50sec. exercise/10sec. rest)
  • Once you’ve completed the 4 exercises, take a short break (about 1 minute) as prescribed and repeat for a total of 4 sets (3 if you are more of a beginner)
  • Your goal is to complete these exercises as quickly as possible, with minimal breaks in between each exercise while keeping a good form
  • Don’t forget to switch sides for certain exercises
  • If any of these exercises are too difficult for you, you can modify them with an easier variation or take longer breaks in between exercises (more than 10 sec. / example: 20-30sec. breaks) or again, shorten the exercise interval time (30-40sec. instead of 50)
  • Finish off with a cool-down and stretch!

Speedy Total Workout: Exercise Demos

Warm-up: Jumping JacksSkater Jumps Mountain Climber (image & text only via Women’s Health Magazine)


Plié Squat + Calf Raise

1-Leg Plank

Back Extension & Rotation

Pushup Rotation

* Got more time on hands? Finish off this workout with a HIIT Cardio Session for some extra sweatiness & calorie burning!

Looking for more workouts? Browse through MFS’s Full Workout Database!

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The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

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Isabella Bazzara
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Isabella Bazzara

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving!
Isabella Bazzara
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