Home Workout #17 – Smokin’ Hot Total Body Circuit

Home Workout #17 – Smokin’ Hot Total Body Circuit

Smokin' Hot Total Body Circuit!

Save time by combining your strength training and cardio session into one short but SUPER intense workout.

Today we are doing a 16-minute metabolic workout. It alternates core, lower and upper body strengthening with cardio drills. You can do this at home because you only need a kettlebell and a jump rope!

ps. This workout is KILLER! I struggled! Goodbye fat, hello smokin' hot body!

home workout 17

Equipment Required:

  1. A Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats.
  4. Kettlebell: I used  25 pound kettlebells
  5. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

Video Workout:

Set your gymboss timer for: 30 seconds WORK, 10 seconds REST. This circuit consists of 6 different exercises. Perform the circuit 4 times, which takes ~16 minutes, or if you can, do it 5 times, which takes 20 minutes. I did it 4 times and was struggling! Note: I use the timer from tabatatimer.com in my videos.

  1. Corkscrew Push-Up
  2. Jump Squats
  3. Starfish Plank
  4. Jump Rope - High Step
  5. Sumo Squats (I used a 25 pound Kettlebell)
  6. Burpee Pushups

Do the workout with me. Just click on the video. Taz licks my face during this workout!

Note: Remember to “pick up the pace”. Keep it intense. I am guilty of slowing down in this video when I talk.


Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. Sweet! This is the real deal…
    Thanks for sharing 🙂

  2. I have tried IF for 4 weeks and the scale stays the same at 167. Calculated my macros etc 1423. Not happy. I have been doing 16/8 most days, and I exercise everday, mostly Hiit. Help, may this isn’t for me?

  3. Good question Paula. Maybe you have to stick with it a little longer. Maybe you aren’t eating enough?


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