By: Nikki Kirk

When it comes to exercise there can be countless excuses not to, but time does not have to be one of them! Making the time to invest in yourself, both physically and mentally, is always worth the effort.

I am a big fan of circuit training. It works multiple muscle groups and you FEEL the burn afterwards. Plus, you can work a circuit session in pretty much anywhere with little to no equipment, using just your body weight.

If you are pressed for time or just want to fit in a quick workout, this 21 minute high intensity workout will leave you with a beautiful, healthy glow! Yes, it will be from sweat, but hey, that's what you're here for!

All you will need are dumbbells and a bench. Don't have those? Improvise! You can use water bottles and a table or chair instead!  Add this 21 minute workout to your fitness routine along with some cardio sessions and full body stretching and watch your body become stronger!

21 Minute High-Intensity Full Body Workout 


Set a timer for 10 minutes and work through the first circuit, continuing through all the exercises as many times as you can without breaks until the timer stops.

Rest for 1 minute.

Set the timer again for 10 minutes and work through the second circuit the same way, completing the exercises as many times as you can without stopping until the timer stops.

*For videos of the moves click here

Circuit 1:
Mountain Climbers 20
Reverse Lunges + Bicep curls 10 per Leg
Jump Rope 50
Sumo Squats 15
Tricep Dips 15

Circuit 2:
Dead Lifts 15
Bicycle Crunches 20 per Leg
Push Ups 12
Jumping Jacks 20
Squat Jumps 15

*You should consult your physician or healthcare professional before engaging in this fitness program to determine if it is right for your needs. If you engage in this exercise program you agree to do so at your own risk.

 About Nikki:

Hi! My name is Nikki Kirk and my journey to a healthy lifestyle started like many others, with yo-yo dieting and intermittent exercising. My weight has been up and down throughout my 20’s, from 195 to 135 lbs, and I was never able to maintain it.

Two years ago in a search for influential women to follow on Instagram, I came across Kayla Itsines and her Bikini Body Guide (BBG) program. I decided to give that a try along with eating clean, whole foods, and the results have been more than I dreamed!  Finally, at 30 years old, I have found a balance that’s allowed me to live a healthy lifestyle and more importantly, maintain it.

I’ve been documenting my journey on my instagram account and my blog (  Follow me for more information or to join a BBG Meetup! @nikkirk7


September 23, 2016 by Ashley Villatuya



Janelle said:

Awesome blog! I am always looking for ways to work out and I love these tips!

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