Best Circuit Training Workouts -| Lose weight at home without equipment

circuit training workout

Circuit training workout

It is much easy to skip the gym if you only have 15 minutes to sweat before you walk out the door, but you can still take time to work out. That’s the beauty of circuit training workout- you get the whole body and the calories that are burned during exercise.

Try designing a circuit workout with the certified exercise below, as well as some of the other circuit workouts available on this page.

Circuit training workouts are based on a set number of stations, which are repeated until you run out of time, and then return to the beginning of the circuit.

circuit training

When you know how much time you have, you can determine how many circuits you need to go through and how hard you need to work. To help you plan your workouts, there is also a calendar where the plans for each route are easy to follow.

Introduction- For beginners, nerds, and athletes

The training allows an intensive whole body workout, where bonus workouts model the core. If you are looking for a good circuit training program, this program is for you.

Circular training combines strength training and aerobic exercises to offer both strength training and cardiovascular training in one training session. Circular training is a great way to get used to making the gym your home away from home. This set offers an insight into the inclusion of exercises and bands in the workout and, at the same time, gives instructions for the complete circuit workout.

Whether you’re just trying to shed a few pounds or just getting bored with your current routine, circuit training can provide you with the extra incentive you need to enjoy your work. Circular training is also beneficial for accountants who want to change it every now and then and stay in shape when the numbers don’t crunch.

Regardless of your skill level, you can enjoy the benefits of circuit training in many ways, regardless of what you do.


The concept of circuit training is really quite simple: there is a sequence of exercises that are done in a specific order. If you can’t or don’t know anything about this form of circulation training, then you’re probably not doing it right. It is not necessary to do a full round of exercises to finish them, but only a series of short activities.

This is similar to interval training, in which high-intensity movements are pushed and alternated with low-intensity exercises without periods of rest.

If you follow the FIERCE program or do your own circuit training, you should understand that your fitness level is different. This type of training allows you to train at your own pace and work at your own pace, even if you train at a higher intensity than your competitors because the results will be a tremendous motivation for many people.

What is the circuit training workout?

Circuit training is a combination of six or more exercises performed with shorter rest periods between them. One circuit is when all of the exercises have been completed. Multiple circuits can be performed in one training session.

If you have a short rest period between exercises, you can use this time to move around the machine and go from device to computer. If someone gets a machine or weights before you do it, it can throw off your routine and bring it to a standstill, which is what you should aim for.

circuit training

With a little work and creativity, you can create your own good circuit training workouts. This is a training style that is perfect for those who are super busy, but also for those who have a lot of time on their hands.

Circuit training usually involves 8-12 exercises and should be constructed in a way that enables you to keep performing the exercises with good technique and very short rest intervals.

What is the circuit training workout good for?

Circuit training is very time efficient which makes it a popular method of training. It is an excellent way to improve cardiovascular fitness and muscular strength and endurance.

Circuit training elevates your heart rate and keeps it high through the entire circuit due to the short rest periods, large muscles being worked together, and a combination of upper, lower, and whole-body exercises.

There are countless ways to create circuit workouts, but the advantage is that you can do it anywhere, from the gym to your home, with dumbbells or just bodyweight. Circuit training allows you to work cardio and strength training together, which is the perfect combination to build muscle at the same time.

Circuit training is best used by intermediate trainees who have established a good technique with a wide variety of exercises and a baseline level of strength and fitness.

Benefits of Circuit Training Workout

The “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back and the sequence is repeated.

You cycle through the planned sequence of exercises for multiple times. That is circuit training.

In this, you hit each major muscle group during one full circuit. You may also do a lower body for one exercise and then the upper body.

You will find all sorts of different circuit training sequences and most of them will have the below things in common.

i) Several different exercises: A normal circuit will have five to eight different exercises per circuit. You can also call them stations.

ii) Little to no rest in between: The goal of circuit training is to keep your heart rate up. If you are quite fit then you may go from one exercise to another without stopping or with a very short rest period.

iii) Rinse and repeat: You will run through your circuit a few times.

The main point is to work different parts of your body with different exercises. This helps build cardiovascular health while also improving muscular endurance and strength. Circuit training is always great for weight loss and overall health. Circuit training is more effective at building strength and burning fat than an equivalent amount of cardio.

In short, if you are trying to lose weight then you should be doing circuit training.

Why should you do circuit training?

Circuit training is a form of training where participants rotate through a number of stations. They perform different exercises with repetitions taking minimum shorter rest periods. There are various ways of constructing a circuit that includes bodyweight, weighted and dynamic exercises.

circuit training

Sometimes it can feel as if circuit training and interval training are synonymous, as people often exchange them. I will explain that this is a workout based on the continuous completion of a series of exercises such as squats, deadlifts, chin-ups, bench press, etc., with little to no break between sets. Since each activity in a circuit has a different muscle group as its goal, be it strength training, muscle endurance, or cardio, there is no need to break into stations.

Personally, I want to feel energetic and positive, but I also love to feel secure and fit after every workout.

You can always add or replace different strengthening and aerobic exercises in one of these examples. Add 3-5 more invigorating steps and turn the above Circuit Training Workout examples into an advanced level or intermediate by using them. You can also add various strengthening and aerobic exercises such as squats, deadlifts, push-ups, and lunges.

The great thing is that they can be developed for cardiovascular improvement, strength, mobility, and sport-specific. They also don’t need a lot of space or time and are not that much complicated.

Circuit training workout includes:

  1. Improvements in cardiovascular fitness
  2. Improvements in muscular strength
  3. Increased adherence to exercise
  4. Improvements in muscular endurance
  5. Increased social interaction during a workout

lose weight

Circuits are very easy to set up and they need minimum space and equipment. They can be used with weights, kettlebells, boxes, TRX, and various other bits of equipment.

Circuits are very versatile whether you are working with one client and a group of clients. They can be adapted to any situation and physical need. Circuits can tackle weight loss, strength, athletic performance, and core training.

Before and After your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with a warm-up. It doesn’t need to be tough. Just give it about 5-10 minutes to get your muscles active and your heart rate up. This will help you to do exercises properly and help prevent injury. You can just run in place or do air punches and kicks.

Here are some of the warm-up exercises which will help you out.

  • Jump rope for about 2-3 minutes: You just have to take a skipping rope and jump over it for in a regular cycle for about 2-3 minutes.
  • Do jumping jacks: Stand straight and start jumping with movements of the arm also.
  • Do bodyweight squats: Take a weight of around 5-10kg and start doing squats. It will build your strength and muscles.
  • Push-ups for about 10-20 reps: Begin with a plank position and start lifting your body up-down with the help of your hand. Inhale and exhale properly.
  • Hip rotations for about 2-3 minutes: Start rotating your waist for about 2-3 minutes.

My goal is not to tire you out instead I just want you to warm up.

Bodyweight workout circuits for beginners:

Hey guys! If you are just beginners in a workout then just do the following workout circuit.

  • Do 20 reps of bodyweight squats
  • Complete 10 reps of push-ups
  • Walking lunges- 10 for each leg
  • Dumbell rows– 10 each arm
  • Do plank for 15 seconds
  • Do 30 reps of jumping jacksplank

Run through this circuit three times. You can also slowly boost your intensity. If you feel that these strength sets are too easy for you then you can increase the resistance. Take your cardio intervals up a notch by accelerating or adding another cardio exercise. This will increase your stamina and strength.

Advanced bodyweight exercises circuit:

If you have completed the beginners’ circuit then move to the Advanced bodyweight workout circuit. The circuit is quite difficult so I would suggest that you first complete the beginners’ circuit. The vigorous exercise circuit looks like:

  • One-legged squats- 10 on each side
  • 20 reps of bodyweight squats
  • 20 reps of Jump step-ups with 10 each leg
  • Walking lunges-20 reps(10 each leg)
  • 10 reps of pull-ups
  • Plank for 30 seconds
  • 10 reps of pushupspushups

This circuit is going to hurt you so be ready. Just complete the three circuits of the above circuit and you will see the results soon.

Gym Circuit training:

If you have access to a gym then you have a lot of circuit options. I will categorize gym workouts in day A and day B. It will make a little bit easier for you if you are a newbie in a fitness facility.

Just don’t forget the warmup before starting with the gym and also do beginners’ exercise circuit which I have mentioned above.

*Day A Gym workout  

  • 10 -15 reps of barbell squats
  • 10 reps of push-ups
  • 15 reps of pull-ups

*Day B Gym workout

  • 10 reps of regular deadlifts
  • 10 reps of push-ups
  • Dumbbell rows-10 reps each arm


Alternate your circuit according to Day A and Day B. Like one day follows Day A and the very next day follow the circuit of Day B.

Nerdy Circuit training exercises:

If the above workouts don’t ever bother you then I have got these nerdy circuits too! But the below circuit is not a joke. You will get hurt but doing it will make you habitual.

  • 25 reps of pull-ups
  • 15 reps of Deadlifts with 135lbs
  • 50 reps of push-ups
  • 40 reps of high box jumps
  • 50 reps of floor wipers
  • 25 reps of pull-ups
  • Transverse lunge and chop-5 reps each side
  • 5 reps of “180 degrees” jump turn

The above circuit is designed to be completed once. If you go through it thrice then you are ready to become a Wolverine 🙂


That was a joke, guys! You are not going to become a Wolverine. But you will surely get hurt. You will need sufficient rest.

Don’t forget to stretch after circuit training

Once you finish your workout, the final step would be stretching and then take rest. No matter what circuit you go through, stretch after the workout. It helps you with muscle recovery. You can also do some yoga poses. Let your heart rate come down while you stretch.

Have fun and keep things interesting!

What should be your mission?

Circuit training involves a series of strength training exercises with incomplete recovery. Your goal is to accumulate lactic acid and release growth hormone in the body. Complete one of the above circuit training workouts. If you don’t know which one to pick, start with the Beginner bodyweight circuit. It will get you used to the idea of hustling from one exercise to the next.


When performed correctly, the circuit training workout can have benefits for cardiovascular and metabolic health. It is very important to perform each exercise with proper technique. If you face any problems regarding posture or circuit then just let me know below the comment box.

I really want you to try one of these workouts. I always mention the most important step in a fitness journey is to start it. You can expect to see increases in your work capacity and muscular endurance but not increases in speed or strength. Once completed, I would love for you to share your story in the comments.



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