Whether you’re a runner, weight lifter or you practice yoga on the daily, mixing up your routine can not only get you through a plateau, but it can also just be fun to try something new. This at-home circuit training workout is a challenging and rewarding way to switch up your routine on those days where you can’t make it to the gym or just want to lay low but still break a sweat.
What are the benefits of circuit training workouts?
There are lots of full-body benefits to circuit training-style workouts. If you’re traditionally a runner, circuit training can help work your upper body. If yoga is your workout of choice, a workout program that includes circuit training can help you get your heart rate up and speed your metabolism. And if you typically do resistance training or weight lifting, this circuit training workout gives your body high-intensity movement using only your own weight. We can’t emphasize it enough: When it comes to circuit training, there’s something for everyone!
Another perk of circuit training workouts is that they’re often low on equipment while still delivering on intensity. The bodyweight exercises in circuit training are compound exercises, meaning the movements require activation from different muscle groups. Rather than isolating individual muscles, like standard weight-training moves do, compound exercises work your major muscle groups. Plus, when done in circuit format with shorter recovery times and minimal rest, you’re getting cardio exercise in addition to building muscle. Win-win!
Need more proof that circuit training workouts are where it’s at? Studies have shown that interval training can be incredibly effective for burning fat. If fat loss is one of your goals, try adding this at-home circuit training workout into your exercise routine a few times a week.
What you’ll need
The at-home full-body workout below is primarily focused on strength training, but it’ll torch calories, too, and without requiring any equipment. You’ll just need some floor space and a chair for triceps exercises. If you’re working out on a hard surface, a workout or yoga mat can also be helpful for cushioning your knees and forearms.
Ready to give circuit training a try? Let’s get started!
At-home Circuit Training Workout
This workout features eight exercises that will challenge your entire body. In between each exercise you’ll have about 20 seconds of rest time. If you choose to repeat this workout in the same workout session, we recommend resting a full minute in between sets. If you’d like, you can add dumbbells to the squats, but it’s completely optional, and you’ll be moving so fast that weights might just slow you down!
Follow this cadence, and keep scrolling for more details on how to do each exercise properly. Ready, set, go!
Push-Ups — 15 reps Rest — 20 seconds
Rest — 20 seconds
2. Burpees — 15 reps Rest — 20 seconds
Rest — 20 seconds
3. Plank — 1 minute Rest — 20 seconds
Rest — 20 seconds
4. Jump Lunges — 20 reps Rest — 20 seconds
Rest — 20 seconds
5. Dolphin Push-Ups — 15 reps Rest — 20 seconds
Rest — 20 seconds
6. Frog Squats — 20 reps Rest — 20 seconds
Rest — 20 seconds
7. Tricep Dips — 15 reps Rest — 20 seconds
Rest — 20 seconds
8. Wall Sit — 1 minute
Finish
Push-Ups
We’re not easing you into this circuit workout! Push-ups are a great way to start since they’ll warm up every muscle in your body while also giving you a challenge. Challenge yourself with a traditional starting position on the floor, but drop down to your knees if you need to! Good form is the key here, so it’s better to do push-ups on your knees if you feel your form slipping.
Burpees
Get ready to sweat, because we’re moving right into Burpees next. While the push-up portion of this move is optional, including it will ensure you’re getting the most out of this at-home circuit training workout. You can always take the reps slowly and do the push-ups on your knees. If you need a lower-impact version of this exercise, you can take the jumping out of the movement.
Plank
This plank will give your arms one last challenge while strengthening your core. Your starting position can either be in a high or low plank on the floor, depending on what you prefer. If you need to adapt this move, drop down to your knees. You can also perform side planks, switching sides at the 30-second mark. If you want to make it more challenging, try lifting one leg at a time. You won’t be able to lift your legs very high, but even raising each foot a couple of inches will challenge your core!
Jump Lunges
Jump lunges are a great workout for your lower body and will also get your heart rate up. Start by standing on the floor with your right leg in front of you, your left leg back, and your right knee bent at a 90-degree angle. Jump up, pushing through both your right leg and left leg, and land with your left foot in front of you and your right foot behind you. You can land with your legs straight or with your knees bent, whichever is best for your fitness level. Drop back into a lunge position, and repeat. If you’re feeling too tired, you can always perform traditional lunges, lunging either back or forward with your right leg and then switching sides to your left.
Dolphin Push-Ups
Dolphin Push-Ups are a great challenge for your core, and they work your leg and shoulder muscles uniquely as well. While it’s tempting to push off the floor from your feet, make sure you’re keeping your legs even and straight, so that you’re getting the most out of this move. Your knees can have a gentle bend, but try to keep them even and straight as well. Dolphin Push-Ups can be tricky, so feel free to substitute regular push-ups if you can’t maintain proper form.
Frog Squats
Frog Squats are another fun, animal-inspired move which really works your hips. For your starting position, your hips should be very low and close to the floor, like they would be for a Goblet Squat. Then, raise your hips into a normal squat starting position so that your hips are in a straight line with your knees. Get ready to feel the burn, because your leg muscles will be activated during the entire duration of this section of the circuit training workout.
If it’s too difficult for you to perform this move with good form, you can always try Squat Jumps or regular Bodyweight Squats.
Tricep Dips
You’re almost to the end! Tricep Dips are an awesome resistance training move for your upper body. Use a nearby chair or coffee table, and start by facing away from the chair with both palms resting on the edge of the chair and your feet on the floor. Keep your knees straight as you lift and lower your body with your arms. Try to get your hips down to the floor, if you can. Even if you can only lower your body a few inches closer to the floor, you’ll see progress after just a few weeks of this at-home circuit training workout.
Wall Sit
Let’s work your lower body one last time with a good ol’ Wall Sit. Proper form is crucial to getting the most out of this move, so make sure your feet are flat on the floor and your knees are bent at a 90º angle. We recommend one minute, but see how much time you can hold this move for! If wall sits don’t work for you, you can finish this circuit training workout with 15 reps of squats.
If you’re new to circuit training, give this workout a try and see how it feels. It should be pretty challenging, but remember, it’s only going to make you stronger! If you have enough energy for another round, go for it! For intermediate athletes who want to get a full session in, we recommend trying this workout three times through.
Can’t get enough circuit workouts? Try this 30-minute full-body circuit training program that’ll have you sweating in no time!
