HomeHealth & Fitness15 Circuit Training Workouts (Home & Gym)

15 Circuit Training Workouts (Home & Gym)

This circuit coaching information is gonna provide you with EVERYTHING it’s worthwhile to do your first kickass circuit coaching exercise immediately.

I imply come on, it has dinosaurs in it.

These exercises are much like the customized applications we construct for our Online Coaching Clients who work out at residence, on the highway, and in outer house.

Okay, FINE we don’t have any shoppers in house (but). But we do have shoppers in Antarctica, and a number of aerospace engineers. Close sufficient?

If you’re hoping circuit coaching will maximize your leads to a minimal period of time, one of many 15 circuits beneath will do the trick:

Let’s leap proper in.

What is Circuit Training?

As Coach Lauren mentions above, the “circuit” in circuit coaching comes from the truth that you do a sequence of workouts again to again to again, and then you definately repeat the sequence.

And then once more.

You cycle by means of the deliberate sequence of workouts, or circuit, a number of occasions.

That’s circuit coaching.

Generally, you hit every main muscle group throughout one full circuit. You could do a decrease physique for one train. Then the higher physique the subsequent.

You’ll discover all types of various circuit coaching sequences. Here are some issues most may have in frequent:

  • Several completely different workouts. A traditional circuit may have 5 to 10 completely different actions per circuit. You’ll typically hear these known as “stations.” Overhead press station, squat station, and many others.
  • Little to no relaxation in between. The aim of circuit coaching is to maintain your coronary heart charge up. Ideally, in the event you’re bodily in a position, you go from one train to a different with out stopping. Maybe you relaxation after the entire circuit. Maybe.
  • Rinse and repeat. Generally, you’ll run by means of your circuit a couple of occasions. Three rounds are frequent.

Make sense?

The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.

The level right here is to work completely different components of your physique with completely different workouts, after which whereas these components are recovering, you’re working in your different actions! This helps construct cardiovascular well being, whereas additionally bettering muscular endurance and power.

Plus you’ll burn energy!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, analysis helps that doing power coaching circuits is nice for weight reduction and general well being.

More importantly, for someone with restricted time, doing a power coaching circuit is more practical at constructing power and burning fats than an equal quantity of cardio.

In different phrases, in case you are trying to lose weight, you need to be doing circuit coaching.

Our Beginner Bodyweight Circuit could be an ideal place to start, and you’ll obtain a worksheet that will help you get began proper right here:

Why Should I do circuit coaching?

This runner definitely has a strong core!

Generally, you’ll hear train divided into power coaching or cardio train (cardio).

What’s the distinction, you marvel?

  • Strength coaching. Strength coaching can also be known as anaerobic train, which might be a brief burst of vitality for motion. Think of a push-up or pull-up. These workouts assist construct and tone muscle.
  • Aerobic Exercise. “Aerobic” means “needs oxygen.” Your coronary heart charge will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Running, biking, or leaping jacks could be examples of cardio train.

The factor a couple of circuit is, you really do each classes. Presses and lunges fall into power coaching. Jumping jacks are cardio.

And because you aren’t stopping a lot in between stations, you’ll want extra oxygen, and voila. Even extra cardio.

With circuit coaching, you construct muscle and burn fats WHILE constructing stamina.

As Michael Scott would say, “that’s a win, win, win.”

circuit training is a win win win

There’s some debate on what sort of train is healthier for weight reduction: cardio or anaerobic.

My ideas?

If you’re restricted on time and solely can decide one, I’d decide strength training: whenever you power practice, you break your muscular tissues down, and your physique must work additional laborious over the subsequent 24-48 hours to rebuild those muscles (with elevated energy burned).

We work with our 1-on-1 Coaching Clients to create applications that mix each power and cardio in a enjoyable approach – it actually comes all the way down to a program that you simply really WANT to do.

Before and after your circuit coaching: Warm up and stretch

Some stretching a rubber band

No matter which circuit you decide, I would like you to begin with one vital factor:


I cowl why you should always warm up in an article discovered proper right here. It doesn’t need to be a lot although, give it about 5 minutes to get your muscular tissues lively and your coronary heart charge up.

This will enable you to do workouts correctly and assist forestall damage. You can run in place, do air punches and kicks, or some leaping jacks.

Here is NF Senior Coach Staci (you would possibly know her incredible story) displaying you a lot newbie choices you need to use to heat up as nicely:

Did I simply let you know to organize for circuit coaching, with a circuit?!

If you’re curious, right here’s my private (superior) warm-up:


  • Jump rope: 2-3 minutes 
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps either side
  • Hip rotations: 5 every leg
  • Forward leg swings: 10 every leg
  • Side leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our aim isn’t to tire you out. Instead, we need to heat you up.

That’s the 1st step.

Completing your chosen circuit coaching routine could be step two.

Below, you’ll discover 15 exercises you’ll be able to observe together with! And in the event you like our fashion of exercises, you would possibly like our new app, Nerd Fitness Journey!

Our enjoyable habit-building app helps you train extra continuously, eat more healthy, and degree up your life (actually).

Right now, you’ll be able to attempt it for free for a full week (no bank card required). Jump in beneath:

Beginner Bodyweight Workout Circuit

This exercise circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges – 10 every leg
  • Dumbbell rows (utilizing a gallon milk jug or one other weight): 10 every arm.
  • Plank: 15 seconds
  • Jumping jacks: 30 reps

Run by means of this circuit thrice. If you don’t have milk in the home for the rows, discover one thing of roughly the identical weight with a superb deal with.

We additionally turned this exercise right into a enjoyable infographic with superheroes, as a result of that’s how we roll:

An infographic of the Beginner Bodyweight Workout

If you need to obtain this Beginner Bodyweight Workout as a worksheet, you are able to do so whenever you enroll within the field beneath:

Advanced Bodyweight Exercises Circuit

If the newbie circuit above is simply too straightforward for you, transfer on to our Advanced Bodyweight Workout Circuit. The exercise appears to be like like this:

  • One-legged squats – 10 either side [warning super-difficult, only attempt if you’re in good enough shape]
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 every leg)
  • Jump step-ups: 20 reps (10 every leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

I warn you, the above circuit will damage… in a great way. You ought to be proud if you may get by means of this thrice.

Playground Workout Circuit

Do you’ve gotten a close-by playground? Why not work on the market! If you’ve gotten youngsters, you are able to do it collectively. Or allow them to ignore you.

I’ll provide you with a Level One exercise, and a Level Two. Check out the main playground article for some Level Three workouts.

Level One:

  • Alternating step-ups: 20 reps (10 every leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps every leg
  • Bent leg reverse crunches: 10 reps

Level Two:

  • Bench jumps: 10 reps
  • Lower incline push-ups: 10 reps
  • Body rows: 10 reps
  • Lunges: 8 reps every leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone by means of an entire set thrice, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell mendacity round? Use it for a circuit!

Here’s our kettlebell workout full write-up, however you can too simply watch the video and see the exercise right here:

  • Halos: 8 reps (either side)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (either side)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (either side)
  • Front rack reverse lunge: 6 reps (per aspect)

Once you’ve achieved the above thrice, go forward and put your kettlebell away in your last step: stretches.

If you need a kettlebell worksheet for this exercise, seize one by signing up within the field beneath:

We even have a enjoyable new journey in our app that may can help you practice along with your kettlebell proper alongside Hack Morris (this may make sense extra sense when begin).

Jump in proper now in your free trial:

Beginner Gym Circuit Training

use free weights and to do circuit training

If you’ve gotten entry to a gymnasium, you’ve gotten quite a lot of circuit choices.

If it’s your first time stepping foot in a health facility, take a look at our Beginner’s Guide to the Gym. The gymnasium could be a scary place, however we’ll provide you with a method to get cozy.

(Gym closed do to COVID? Here’s how to build a gym in your home.) 

We’ll additionally stroll you thru every motion for each Days A and B beneath. I’d suggest selecting considered one of our 5 Beginner Gym Workouts, going by means of the leveled progressions, and dealing your approach as much as the circuits beneath:



  • Barbell Romanian deadlifts/regular deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

Alternate your circuits on completely different days. Rest in between. “Day A” could possibly be Monday. Rest Tuesday. Wednesday could possibly be “Day B.”

We LOVE serving to folks get began within the gymnasium, as we’re enormous followers of barbell coaching and serving to newbies construct confidence with weight coaching! If that sounds such as you…

And you’ll be able to obtain our full Strength 101 guide too, which has this routine together with different circuits that will help you begin constructing power immediately:

The Hotel Workout Circuit: For Travelers that Train

Is there anyway to work out in this hotel room?

Sometimes, you simply plain end up caught in a resort room. Maybe yow will discover the resort gymnasium, however I wager it’s horrible! It in all probability has 2 machines, a damaged treadmill, and no free weights. 


Instead, how about a workout circuit you can do within the room itself! Utilize the furnishings to its full potential.

Level 1

Level 2

Set the alarm clock to 15 minutes from now and see what number of circuits you are able to do!

Check out our full post on resort circuits if you need Level 3!

We have a LOT of enterprise vacationers in our 1-on-1 coaching program, which is why we create exercises for each their residence gymnasium and whereas touring!

If you want worldwide accountability, exercises for residence and the highway, and need professional steering…

Nerdy Circuit Training Exercises

Lego minifigures standing in rows. In first row - Batman, The Jo

If these exercises above don’t tickle your fancy, we’ve these different nerdy circuits you are able to do too!

The Batman Workout Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Side to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands in opposition to wall: 8 seconds

Day 2

  • ‘180 Degree’ leap turns: 5 reps
  • Tuck entrance lever maintain: 8 seconds
  • Tuck again lever maintain: 8 seconds
  • Low frog maintain: 8 seconds

The Lord of the Rings Workout Circuit

try this lord of the rings circuit training workout

Superset 1: The Fellowship of the Ring

Superset 2: The Two Towers

  • Riders of ROWhan: 3 bodyweight rows
  • Gimli “Shall I get you a box?” jumps7 field jumps – REALLY explode
  • Helm’s Deep-Squats: 9 body weight squats – get your ass to the bottom
  • Tower of Orthanc Holds: 1 minute (Kick up in opposition to a wall and maintain a handstand for so long as you’ll be able to till 1 minute is full, in as few as units as doable. Check out our Guide to Handstands.)

Superset 3: The Return of the King

If you may get by means of a superset thrice, think about your self an honorary Ranger. Nothing present in Mordor can faze you.

The 300 Workout Circuit

do the 300 circuit training workout to get strong like King Leonidas

The beneath circuit isn’t any joke. Then once more, neither had been the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • ‘24-inch’ Box jumps: 50 reps
  • Floor wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 either side
  • Pull-ups: 25 reps

The above sequence is designed to be accomplished as soon as. If you’ll be able to undergo it twice, you’re able to defend Greece.

The Wolverine Workout Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
  • Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row proper, repeat): 5 Rows per aspect
  • Transverse Lunge and Chop: 5 reps either side

How many occasions do you do that circuit? AMRAP, or, As Many Rounds As Possible. I recommend setting a 12-minute timer and attending to work. Be cautious although, as a result of solely Wolverine can heal routinely.

wolverine does workout circuits too

You’ll want precise relaxation.


There are your nerdy circuits. Feel free to rock the soundtrack of the referenced films throughout your exercise. If you personal a cape, now’s the time.

Complete List of Circuit Training Exercises

A picture of a LEGO Spider-man, who is interested in weight loss.

You can do any of the exercises on this article and get an ideal exercise, however if you wish to build your own workout, you’ll be able to completely do this too!

Here is a listing of workouts you need to use to create your exercise.

Simply decide a couple of, and do one after the opposite in as many circuits as you need!

Pick your workouts from this checklist to build your own circuit training workout, or recommend your personal for us so as to add within the feedback beneath!


  1. Jump rope
  2. Jumping Jacks
  3. Walking Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. High knees
  9. Running in place
  10. Rowing machine
  11. Long-distance jumps
  12. Box jumps


  1. Push-ups (any variation)
  2. Handstands.


  1. Dumbbell rows
  2. Bodyweight rows
  3. Negative pull-ups or chin-ups
  4. Pull-ups or Chin-ups


  1. Bodyweight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and stroll round)

Coach Staci showing Farmer's Walk


  1. Planks
  2. Side planks
  3. Reverse crunches

Pick 3-5 workouts, and organize them as we focus on in our “how to build your own workout routine.” We even have The 42 Best Bodyweight Exercises for actions that you would be able to select from.

Do 3 circuits with 10 reps of every train, one after the opposite!

Have enjoyable and preserve issues attention-grabbing. And in the event you don’t need to construct your personal exercise, that’s cool too! We have 15 free exercises on this article, and we are able to additionally do all of the heavy lifting for you.

(Well, not actually DO the heavy lifting, however what I imply.)

We create customized exercise options for busy folks similar to you in our 1-on-1 Coaching Program. Let us create a exercise and enable you to make higher meals selections.

It’s like having a Yoda in your pocket (once more, not actually).

How to Stretch After Circuit Training

Once you end your exercise, the ultimate step (three) could be stretching and funky down. No matter what circuit you undergo, stretch after a workout. It might help quite a bit with muscle recovery.

Scope this video for an superior stretching sequence to observe:

You might additionally do some yoga poses. For stretching, discover what feels good and take your time. Let your coronary heart charge come down whilst you stretch.

You might even do some foam rolling too in the event you’re a glutton for punishment!

For extra concepts on the way to profit from your stretches, take a look at The Ultimate Guide for Improving Flexibility in 30 Days. It has Spider-Man in it, so we aren’t messing round.

Getting Started With Circuit Training

want to be a superhero like these legos? do circuit training!

There are all types of various methods to do circuit coaching. We simply confirmed you fifteen.

YOUR MISSION: Complete one of many above circuit coaching exercises! If you don’t know which one to select, begin with the Beginner Bodyweight Circuit. It’ll get you used to the concept of hustling from one train to the subsequent.

And you are able to do it in your lounge!

If you’re in search of extra hands-on instruction and customised steering, take a look at our 1-on-1 Coaching program. You’ll work with our licensed NF instructors who get to know you higher than your self, after which construct a exercise program that’s particular to your precise objectives.

Simply put, we let you know precisely what to do daily, and the way to eat. And then, we test in with you repeatedly to ensure you’re doing it!

If you bought this far within the article, I really need you to attempt considered one of these exercises. Right NOW. I all the time point out a very powerful step in a health journey is beginning it. Today, begin circuit coaching.

Once accomplished, I’d love so that you can share your story with the group within the feedback:

  • How’d it go?
  • Did you get by means of three full circuits?
  • Which routine did you decide?

Find a circuit you’re snug with, and do it.

Then do it subsequent week. And the next. And track your progress

If you add circuit coaching to your health routine, you’ll be on a strong path for leveling up your life.


PS: I couldn’t fairly determine the way to use this gif, nevertheless it was too good to not embody.

I bet short circuit likes circuit training

If somebody creates the “Short Circuit Workout Circuit” you’ll be my finest buddy perpetually.


All Photo credit may be discovered proper right here[1].



Please enter your comment!
Please enter your name here

Most Popular