In this article, I discuss bodyweight circuit Workout. No equipment? No problem. This total body home circuit includes a variety of classic bodyweight exercises to work your body from head to toes. Some of the moves include plyometric jumping and other high-intensity moves. Modify the exercises to fit your fitness level.
How to Perform a Bodyweight Circuit
Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This workout is for intermediate/advanced exercisers.
Equipment Needed: A chair, bench, or step
How-To Tips:
- Perform the exercises for the suggested time, one after the other, with short rests in between
- Perform the circuit once for a 10- to 15-minute workout, repeating up to 6 times for a longer, more advanced workout
- Add extra rest periods as needed
Warm-Up: Light-moderate cardio for 3 to 5 minutes
Recommended Workout: Circuit style—Perform each exercise for 30 to 60 seconds, one after the other with very little rest in between exercises. Repeat the circuit up to 6 times, depending on your time, fitness level and goals.
1. Alternate Squats and Squat Jumps
Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a squat and jump as high as you can, landing back in a squat. Repeat, doing 2 reps of each exercise.
Duration: 60 seconds
To vary the intensity: Do all the squat jumps to make it harder; do low-impact squats to make it easier.
2. Lunges and Plyo Lunges
Step forward into a lunge with your right foot, then step back and step forward with your left foot. Repeat for 30 seconds, moving as fast as you can.
Follow with a jumping plyo lunge: Start in a lunge, jump up, and switch legs in the air into a lunge with the other foot in front. Repeat, landing with the other foot in front.
Duration: 60 seconds
To vary the intensity: Do all plyo lunges for more intensity, or all static lunges for less intensity.
3. Bear Crawls with Push-Ups
To do a bear crawl, sit on the floor and reach your hands out into a plank position. Do a push-up on your knees or toes, walk your hands back, and stand up.
Duration: 60 seconds
To vary the intensity: Add a jump at the end to add intensity.
4. One-Leg Lifts to Power Hops
To do one-leg lifts, start with your weight on the right leg and straighten your arms. While lifting your left leg straight up, tip your hips to bring your torso parallel to the floor. Lower your left leg and bring your knee into a hop. Repeat for 30 seconds and switch sides.
Duration: 30 seconds on each side
To vary the intensity: Jump out to decrease the intensity. To add intensity, hold a dumbbell in the hand opposite the leg you are lifting.
5. Wall Sit with Knee Lifts
Sit against a wall or ball (optional), knees at a 90-degree angle, weight in heels. While maintaining a wall sit position, lift your right leg a few inches off the ground. Lower and then lift your left leg. Continue alternating between each leg, remaining in your squat.
Duration: 60 seconds
To vary the intensity: Stand up after 30 seconds to decrease the intensity.
6. Dips with Leg Extensions
Sit on a step or chair, hands at sides of thighs, knees bent. Push off the step and bend elbows into a tricep dip. As you press up, extend right leg, reaching for toes with your left hand. Alternate for 60 seconds, lower to the other side and repeat.
Duration: 60 seconds
To change intensity: For a lower intensity, do leg extensions.
7. Burpees
To start burpees, squat and place your hands on the floor. Jump feet back into a plank position, jump feet back and stand. Add a jump at the end for more intensity, if desired. Repeat for 60 seconds.
Duration: 60 seconds
To change intensity: For a lower intensity, do leg extensions and walk them out, add a push-up for more intensity.
8 Triceps Push-Up with Side Plank
This triceps exercise starts in a push-up position, with your hands closed together. As you push up, rotate to the left, bringing your right arm straight into a side plank. Rotate back for another push-up, and then do a side plank on the other side. Repeat, switching sides for 60 seconds.
Duration: 60 seconds
To change intensity: Bend your knees to vary the intensity.
9. Bridge with Leg Drop
In a basic bridge position, straighten your right leg and drop it a few inches to the side. Bring it back to center and repeat for 30 seconds. Switch sides and complete the exercise with the other leg for 30 seconds.
Duration: 60 seconds
To change intensity: Bend your knees to decrease the intensity.
Bodyweight Circuit Workout FAQ
1. What is a bodyweight circuit workout?
- A bodyweight circuit workout is a series of exercises performed back-to-back with minimal rest in between, using only your bodyweight for resistance. It typically targets multiple muscle groups, improving strength, endurance, and mobility.
2. What are the benefits of bodyweight circuits?
- Convenience: No equipment needed, so you can do it anywhere.
- Efficiency: High-intensity circuits can burn calories and build muscle in a short time.
- Variety: Can include strength, cardio, and flexibility exercises.
- Scalability: Easy to modify for beginners or advanced fitness levels.
3. How long should a bodyweight circuit last?
- A circuit can last between 10-30 minutes, depending on your fitness level and goals. You can repeat the circuit 2-4 times, with each round lasting 5-10 minutes.
4. What exercises are included in a typical circuit?
Common exercises include:
- Lower body: Squats, lunges, glute bridges
- Upper body: Push-ups, tricep dips, planks
- Core: Bicycle crunches, leg raises, mountain climbers
- Cardio: Burpees, jumping jacks, high knees
5. How many reps or how long for each exercise?
- Reps: 10-20 per exercise
- Time: 20-60 seconds per exercise
- Adjust based on your fitness level.
6. How much rest should I take between exercises and circuits?
- Rest 10-30 seconds between exercises.
- Rest 1-2 minutes between circuit rounds.
7. Can beginners do bodyweight circuits?
- Yes! Start with simpler versions of exercises (e.g., knee push-ups, shallow squats) and fewer rounds. Gradually increase intensity as you get stronger.
8. How often should I do bodyweight circuit workouts?
- Aim for 3-5 times per week with rest days in between or low-impact recovery activities.
9. Do I need to warm up and cool down?
Absolutely!
- Warm-up: Spend 5-10 minutes with light cardio and dynamic stretches to prepare your body.
- Cool-down: Perform static stretches for 5-10 minutes to reduce muscle soreness.
10. Can I lose weight with bodyweight circuits?
- Yes, especially if combined with a healthy diet. Circuit training boosts your metabolism and burns calories during and after the workout.
Introduction
Bodyweight circuit workouts are a versatile, efficient, and effective way to stay fit, whether you're a beginner or an experienced athlete. By combining strength, cardio, and mobility exercises into a fast-paced sequence, these workouts can help you build muscle, burn calories, and improve overall fitness—all without the need for any equipment.
In this FAQ, we’ll answer common questions to help you get the most out of your bodyweight circuit workouts. Whether you’re working out at home, on the go, or outdoors, you’ll find everything you need to create a routine that fits your goals and fitness level.