This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.
Plus, I mean come on, it has dinosaurs in it.
These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.
Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. And someone who works on Star Trek. Close enough?
If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15+ circuits below will do the trick:
- What is Circuit Training?
- What are the benefits of Circuit Training?
- Warm-Up Circuit
- Beginner Bodyweight Circuit
- Advanced Bodyweight Circuit
- Playground Workout Circuit
- Kettlebell Workout Circuit
- Dumbbell Workout Circuit
- Resistance Band Circuit
- Beginner Gym Circuit
- Hotel Workout Circuit
- The Batman Workout Circuit
- The Lord of the Rings Workout Circuit
- The 300 Workout Circuit
- The Wolverine Workout Circuit
- Complete List of Circuit Training Exercises
Let’s jump right in.
What is Circuit Training?
As Coach Lauren mentions above, the “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.
And then again.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then the upper body the next.
You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:
- Several different exercises. A normal circuit will have three to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
- Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
- Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.
Make sense?
The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.
Plus you’ll burn calories!
As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.
More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.
In other words, if you are trying to lose weight, and you’re short on time, we recommend circuit training.
Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to help you get started right here:
Why Should I do circuit training?
Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).
What’s the difference, you wonder?
- Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up. These exercises help build muscle and strength.
- Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exercise.
The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.
And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.
With circuit training, you build muscle and burn fat WHILE building stamina.
As Michael Scott would say, “that’s a win, win, win.”
There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.
My thoughts?
If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).
Before and after your circuit training: Warm up and stretch
No matter which circuit you pick, I want you to start with one important thing:
Warm-up!
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.
Here is NF Senior Coach Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:
Did I just tell you to prepare for circuit training, with a circuit?!
Yes, yes I did.
If you’re curious, here’s my personal (advanced) warm-up:
THE NERD FITNESS ADVANCED WARM-UP:
- Jump rope: 2-3 minutes
- Jumping jacks: 25 reps
- Bodyweight squats: 20 reps
- Lunges: 5 reps each leg.
- Hip extensions: 10 reps each side
- Hip rotations: 5 each leg
- Forward leg swings: 10 each leg
- Side leg swings: 10 each leg
- Push-ups: 10-20 reps
- Spider-man steps: 10 reps
Our goal isn’t to tire you out. Instead, we want to warm you up.
That’s step one.
Completing your chosen circuit training routine would be step two.
Below, you’ll find 15 workouts you can follow along with!
Beginner Bodyweight Workout Circuit
This workout 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 each leg
- Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
- Plank: 15 seconds
- Jumping jacks: 30 reps
Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.
We also turned this workout into a fun infographic with superheroes, because that’s how we roll:
If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:
- Complete this workout at home, no equipment required
- Avoid the common mistakes everybody makes when doing bodyweight exercises
- Learn how to finally get your first pull-up
We also have another variation of this workout that we share in that article, which is PERFECT if you’re unfamiliar with any of these exercises!
Advanced Bodyweight Exercises Circuit
If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:
- One-legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]
- Bodyweight squats: 20 reps
- Walking lunges: 20 reps (10 each leg)
- Jump step-ups: 20 reps (10 each 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 hurt… in a good way. You should be proud if you can get through this three times.
Playground Workout Circuit
Do you have a nearby playground? Why not work out there!?! If you have kids, you can do it together. Or let them ignore you.
I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.
Level One:
- Alternating step-ups: 20 reps (10 each leg)
- Elevated push-ups: 10 reps
- Swing rows: 10 reps
- Assisted lunges: 8 reps each 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 each leg
- Straight leg reverse crunches: 10 reps
After you’ve gone through a complete set three times, go down the slide!
For more ideas on how to train at a playground, check out:
50 Different Workout Exercises for the Playground
Kettlebell Workout Circuit
Have a kettlebell lying around? Use it for a circuit!
Here’s our kettlebell workout full write-up, but you can also just watch the video and see the workout here:
- Halos: 8 reps (each side)
- Goblet squats: 10 reps
- Overhead presses: 8 reps (each side)
- Kettlebell swings -OR- Romanian Deadlifts: 15 reps
- Bent Over Rows: 8 reps (each side)
- Front rack reverse lunge: 6 reps (per side)
Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.
If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:
- Complete this workout at home or gym with 1 kettlebell.
- Avoid the common mistakes everybody makes when doing kettlebell exercises.
- Build strength, burn fat, level up your life!
Dumbbell Workout Circuit
Have access to a dumbbell but not much else? I got you! Here are two different workouts you can alternate between:
Dumbbell Circuit Day 1
3 rounds of:
- Dumbbell Lunge x15 (each leg)
- Dumbbell Overhead Press x15 (each arm)
- Dumbbell One-Arm Row x15 (each arm)
- Dumbbell Tricep Extension x15
Dumbbell Circuit Day 2
3 rounds of:
- Dumbbell Goblet Squat x15
- Dumbbell Floor Press x15 (each arm)
- Dumbbell Pullover x15
- Dumbbell Bicep Curls x15 (each arm)
If you have access to multiple dumbbells, you can increase the weight over time to level up. If you don’t, add more reps instead!
Resistance Band Circuit
Another great circuit for those of you with limited equipment – here’s our resistance band workout. Aim to complete 3 rounds of the following:
- 12 Band Squats
- 10 Overhead Presses
- 12 Band Deadlifts
- 10 Arm Rows (per side)
- 10 High to Low Band Rows
- 10 Arm Chest Presses (per side)
- 10 Pallof Presses (per side)
Make sure to follow-along with Coach Matt in the video for technique tips and tricks!
Beginner Gym Circuit Training
If you have access to a gym, you have a lot of circuit options.
If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.
We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 6 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:
DAY A GYM WORKOUT:
- Barbell squats: 10 reps
- Push-ups: 10 reps
- Pull-ups or pull-up alternatives: 10 reps
Day B GYM WORKOUT:
- Barbell Romanian deadlifts/regular deadlifts: 10 reps
- Push-ups: 10 reps
- Dumbbell rows: 10 reps per arm
Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”
We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…
The Hotel Workout Circuit: For Travelers that Train
Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights.
Ugh.
Instead, how about a workout circuit you can do in the room itself?! Utilize the furniture to its full potential.
Hotel Circuit Level 1
- Bodyweight squats: 20 reps
- Incline push-ups: 15 reps (feet on floor, hands on edge of bed or desk)
- One-arm luggage rows: 10 reps (each arm, use your suitcase as your weight)
- Reverse crunches: 10 reps
Hotel Circuit Level 2
- Overhead Squats: 25 reps
- Push-Ups: 20 reps
- Inverted Rows using the desk in your hotel room: 10 reps
- Reverse Crunches: 15 reps
Set the alarm clock to 15 minutes from now and see how many circuits you can do!
Check out our full post on hotel circuits if you want Level 3!
Nerdy Circuit Training Exercises
If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!
The Batman Workout Circuit
Day 1
- Rolling squat tuck-up jumps: 5 reps
- Side-to-side push-ups: 5 reps
- Modified headstand push-ups: 5 reps
- Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
- Handstands against wall: 8 seconds
Day 2
- ‘180 Degree’ jump turns: 5 reps
- Tuck front lever hold: 8 seconds
- Tuck back lever hold: 8 seconds
- Low frog hold: 8 seconds
The Lord of the Rings Workout Circuit
Superset 1: The Fellowship of the Ring
- “YOU SHALL NOT PASS!” Slams: 3 medicine ball slams
- Legolas Bow Pulls: 7 renegade rows
- “One does not simply walk/lunge into Mordor”: 9 lunges, each leg
- Hip “Bridge of Khazad Dum”: 1-minute hip raises and hold at the top position
Superset 2: The Two Towers
- Riders of ROWhan: 3 bodyweight rows
- Gimli “Shall I get you a box?” jumps: 7 box jumps – REALLY explode
- Helm’s Deep-Squats: 9 bodyweight squats – get your ass to the ground
- Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands.)
Superset 3: The Return of the King
- Eowyn “I am no Man!”makers: 3 manmakers
- Light of Galadriel raises: 7 arm overhead dumbbell presses
- “Army of Dead”lifts: 9 lightweight reps, barbell or dumbbell
- Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.
If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.
The 300 Workout Circuit
The below circuit is no joke. Then again, neither were 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 each side
- Pull-ups: 25 reps
The above sequence is designed to be completed once. Break it up however you need into different sets. If you can go through it twice, you’re ready 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 right, repeat): 5 Rows per side
- Transverse Lunge and Chop: 5 reps each side
How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.
You’ll need actual rest.
Boom!
There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.
Complete List of Circuit Training Exercises
You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!
Here is a list of exercises you can use to create your workout.
Simply pick a few, and do one after the other in as many circuits as you want!
Pick your exercises from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!
CARDIO EXERCISES:
- Jump rope
- Jumping Jacks
- Walking Jacks
- Burpees
- Mountain climbers
- Stairs
- Sprints
- High knees
- Running in place
- Rowing machine
- Long-distance jumps
- Box jumps
UPPER BODY PUSH EXERCISES:
- Push-ups (any variation)
- Handstands
- Overhead Press
- Bench Press
UPPER BODY PULL EXERCISES
- Dumbbell rows
- Bodyweight rows
- Negative pull-ups or chin-ups
- Pull-ups or Chin-ups
LOWER BODY EXERCISES
- Bodyweight squats
- Lunges
- Kettlebell swings
- Deadlifts or Romanian Deadlifts
- Planks
- Side planks
- Reverse crunches
- Hanging leg raises
- Farmer carries (carry dumbbells and walk around)
Pick 3-5 exercises, and arrange them as we discuss in our “How to Build Your Own Workout Routine.” We also have The 42 Best Bodyweight Exercises for movements that you can choose from.
Do 3 circuits with 10 reps of each exercise, one after the other!
Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.
(Well, not literally DO the heavy lifting, but you know what I mean.)
We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make better food choices.
It’s like having a Yoda in your pocket (again, not literally).
How to Stretch After Circuit Training
Once you finish your workout, the final step (three) would be stretching and cooling down. No matter what circuit you go through, stretch after a workout. It can help a lot with muscle recovery.
Scope this video for an awesome stretching sequence to follow:
You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.
You could even do some foam rolling too if you’re a glutton for punishment!
For more ideas on how to make the most of your stretches, check out The Ultimate Guide for Improving Flexibility in 30 Days. It has Spider-Man in it, so you know we aren’t messing around.
Getting Started With Circuit Training
There are all sorts of different ways to do circuit training. We just showed you fifteen.
- Warm-Up Circuit
- Beginner Bodyweight Circuit
- Advanced Bodyweight Circuit
- Playground Workout Circuit
- Kettlebell Workout Circuit
- Dumbbell Workout Circuit
- Resistance Band Circuit
- Beginner Gym Circuit
- Hotel Workout Circuit
- The Batman Workout Circuit
- The Lord of the Rings Workout Circuit
- The 300 Workout Circuit
- The Wolverine Workout Circuit
- Complete List of Circuit Training Exercises
YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercise to the next.
And you can do it in your living room!
If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.
Find a circuit you’re comfortable with, and do it.
Then do it next week. And the following. And track your progress!
If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.
-Steve
PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.
If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.
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All Photo credits can be found right here[1].
