Ready to work up a sweat? You don't need equipment or even a whole lot of time to do it — not with this three-circuit 30-minute full-body strength workout at your disposal. "Each circuit incorporates upper and lower extremity work" to work your whole body in a short amount of time, explained Austin Johnson, NCSF, Gold's Gym national personal training manager, who created the workout. And the entire routine is done standing, he said, which promotes more energy use [1] (aka calorie burn [2]) because you're activating your muscles more than you would in a seated position. You'll also notice that the workout is low-impact: you'll always have at least one foot on the ground, Johnson said, so it's a good choice if you're looking for something less jumpy.

Check out the full workout ahead, and keep reading for an explanation and demo of each move (performed by Theresa Swigert, NCSR, Gold's Gym national studio manager).

30-Minute Full-Body Circuit Workout For Strength

Equipment needed: None.

Directions: Complete the warmup ahead, then do three rounds of each of the following circuits. You'll perform each exercise for 30 seconds with a 30-second rest between each round. Complete all three rounds of the first circuit before moving on to the next. After the workout, complete the listed cooldown. (If you want to intensify the workout, you can add additional rounds to each circuit or seconds to each exercise, Johnson said.)

Warmup: Butt Kick With Arm Cross

• Stand with your legs shoulder-width apart or slightly wider.
• Extend your arms out in front of you and cross them at the elbow.
• Bring one heel up to your butt while swinging your arms open to the sides.
• Set your foot back down and cross your arms again, then repeat on the other side.
• This counts as one rep. Repeat for 30 seconds.

Warmup: Modified Jumping Jack

• Stand with legs shoulder-width apart and arms at your sides.
• Swing your arms out and above your head, bringing your hands to touch as you simultaneously step one foot out to the side and tap the ground.
• Lower your arms and bring your foot back to the starting position. Repeat on the other side.
• This counts as one rep. Repeat for 30 seconds.

Warmup: Modified High Knees

• Start standing with legs shoulder-width apart.
• Lift your knee and bring it to your chest.
• As you lift your leg, pump your arms (like in traditional high knees) or clasp your hands together and tap them to your knee at the top.
• Lower your leg and repeat on the other side.
• This counts as one rep. Repeat for 30 seconds.

Circuit 1, Exercise 1: Squat and Press

• Start in a standing position with your legs shoulders-width apart or slightly wider. Hold your hands by your shoulders.
• Squat until your hamstrings are parallel to the ground. Keep your knees in line with your toes and chest lifted.
• Push through your heels to standing, pressing your hands to the ceiling and fully extending your arms.
• Lower your arms and sit back into a squat to repeat.
• This counts as one rep. Repeat for 30 seconds.

Circuit 1, Exercise 2: Single-Leg Deadlift

• From a standing position, lift one foot slightly off the ground.
• Bend at the hips to lower your torso forward to the ground while raising one leg up behind you. Lift your arms ahead of you to help with balance. Keep your torso and the toes of your raised leg pointing toward the ground. Aim to create a 90-degree angle between your standing leg and your torso and lifting leg.
• With control, return to the starting position. Repeat on the other side.
• This counts as one rep. Repeat for 30 seconds.

Circuit 1, Exercise 3: Front Knee-Up

• Start in a standing position with your arms bent and hands lifted slightly above your left shoulder.
• Bend your right leg at the knee, lifting it toward your chest. Twist your torso and arms, crunching your upper body down toward your knee. Try to touch your hands or elbow to your knees.
• Return to the starting position. This counts as one rep.
• Repeat for 30 seconds, then switch sides and repeat for another 30 seconds.

Circuit 2, Exercise 1: Lunge With Arm Extension

• Starting in a standing position with your elbows bent to the sides at shoulder height. Face your fists toward each other and keep your biceps parallel to the ground.
• Lunge backwards and drop your knee to the ground, extending both arms straight out to the side.
• Return to the standing position and bend your elbows. Repeat on the other side.
• This counts as one rep. Repeat for 30 seconds.

Circuit 2, Exercise 2: Squat With Hamstring Curl

• Start in a standing position, with your feet slightly wider than shoulders-distance apart.
• Squat down until your hamstrings are parallel with the ground, keeping your legs in line with your knees and chest lifted.
• Return to standing and flex one knee, bringing your heel up toward your butt.
• Squat again and repeat, lifting the opposite heel to your butt.
• This counts as one rep. Repeat for 30 seconds.

Circuit 2, Exercise 3: Lateral Knee-Up

• Begin in a standing position, with your feet close together. Stagger your right foot slightly behind your left.
• Extend your right arm above your head.
• Lift your right foot, bending your knee and bringing it up to your side. Slightly crunch your torso down to touch your right elbow to your knee.
• Extend your arm and leg to return to the starting position.
• This counts as one rep. Repeat for 30 seconds, then switch sides.

Circuit 3, Exercise 1: Side Step With High Pull

• Stand with your feet together and arms extended down in front of you, wrists close together.
• Take a wide lateral step to the right with your right foot.
• Move your left foot to join your right as you pull your wrists up toward your chin, lifting them to the height of your sternum with your elbows pointed outwards.
• Lower your wrists once your feet are together again.
• Repeat, moving in the opposite direction.
• This counts as one rep. Repeat for 30 seconds.

Circuit 3, Exercise 2: Squat and Touch

• Stand with your feet together, arms at your sides.
• Take a lateral step with your right foot and squat down until your hamstrings are parallel to the ground, knees in line with your toes and chest lifted.
• While you squat, touch the ground with your left hand. Continue to keep your chest lifted, bending at the waist and not the lower back.
• Press up through your feet and step your left foot toward your right to return to standing.
• Repeat on the opposite side, stepping out with your left foot and touching the ground with your right hand.
• This counts as one rep. Repeat for 30 seconds.

Circuit 3, Exercise 3: Windmill Reach

• Stand with your feet spread wider than your hips and arms fully extended out to the sides, parallel to the ground.
• Bend at the waist and push your hips back, keeping a slight bend in your knee.
• Bring your torso toward the ground and touch your left hand to your right foot, feeling a slight stretch in your hamstring.
• Return to standing, engaging your glutes as you do so.
• This counts as one rep. Repeat for 30 seconds, then switch sides.

Cooldown: Arm Circles

• Stand with your feet shoulders-width apart and arms fully extended out to the sides, parallel to the ground.
• Keeping your arms and elbows straight, circle your arms forward for 30 seconds. (One complete circle counts as one rep.)
• Repeat, circling your arms backwards for 30 seconds.

Cooldown: Hamstring Stretch

• Standing on your right leg, step your left leg forward with your toes flexed.
• Reach your right hand to your toes, keeping your back flat — you should feel a gentle stretch in the back of your thigh. If reaching forward is uncomfortable, keep your hands resting on your thighs as pictured.
• Hold for 30 seconds, then repeat on your left leg.

Cooldown: Side Stretch

• In a standing position, cross your left foot over your right foot and extend your right arm over your head.
• Keep your torso facing forward as you bend toward the left, stretching comfortably.
• Hold for 30 seconds, then repeat on the opposite side.

Cooldown: Quad Stretch

• Stand on your right leg with your knees touching. If you need to, extend your arm out for balance or grab hold of a chair or wall for support.
• Grab your left foot with your left hand and pull your heel toward your butt, keeping your knee pointed to the ground. Do your best to keep your chest upright, and don't worry about how close your foot is to your butt. Focus on the stretch on your left quad.
• Hold for 30 seconds, then repeat on the opposite leg.