If you read this guide, you will be able to start circuit training for the first time.
Also, it contains dinosaurs.
The same kind of exercise are in these workouts as in the individual programs our clients do under the guidance of our trainers through the Internet when they can’t come to us, like those in Antarctica or even space travel.
In fact, no human has bought our services from space till now.
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:
Let’s get to it!
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. Thanks nerdfitness.com for the video!
And again.
You cycle through the planned sequence of exercises, or circuit, multiple times.
That’s circuit training.
Typically, one completes one full circuit targeting each major muscle group. In particular, each group is exercised in one complete circle.
There are unique circuit training sequences that you may encounter.
Below are the usual characteristics associated with such sequences. An array of various exercises.
On an average, a circuit contains five to ten moves ranging from one station to another.
Overhead press and squat are some of the most common stations. Hardly any time allowed between exercises.
Circuit training is aimed at maintaining high heart rates. The best case scenario would involve continuous transition from one physical activity to another if possible.
Make sense?
https://giphy.com/embed/Od0QRnzwRBYmDU3eEO
The main idea is to exercise distinct parts of your body and also, to keep working on the other movements when those ones are recovering at the same time!” This is how that one can raise stamina and tone up muscles.
No matter what else, there is still one thing to note about all these activities – they help in losing weight!
Checkout this article that nerdfitness.com did, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.
For someone short on time, strength training circuit is better than equal amount of cardio when it comes to burning fat and gaining muscle strength.
To slim down you should focus on the circuit trainings.
Why Should I do circuit training?
Common forms of physical fitness that are most commonly discussed include strength training as well as exercises like swimming which improve endurance.
So, what makes them different from each other?
When you engage yourself into strength training, it can also be referred to as anaerobic-type workouts because they require short bursts instead of endurance such as running or jogging; consider taking push-ups or pull-ups for example-they help us gain some muscles while toning them up at once.
Aerobic Exercise. “Aerobic” simply refers to anything that needs air; when performing cardio, one’s heartbeat increases in order to take oxygen from different parts throughout your body where it is needed most. Running, biking, or jumping jacks would be examples of aerobic exercise.
You actually do both categories in the circuit. Strenuous drills like presses and lunges fall into strength training.
Jumping jacks are cardio. You need more oxygen during stations as you are not stopping at intervals.
And hey, this is even more cardio.
Remember, with circuit training you build stamina even as you lose weight through the muscles.
Some people argue that aerobic exercise is more effective for losing weight than anaerobic exercise.
In my opinion?
If I could only choose one, it should be strength training: by carrying out strength training exercises, you actually disrupt the working of the muscles breaking them down after which the body is forced to use more energy to rebuild itself during the subsequent forty-eight hours with an attendant increase in calorie expenditure.
Over at nerdfitness.com they work with 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program that you actually WANT to do.
Before and after your circuit training: Warm up and stretch
No matter what route you choose, the thing I want you to do first is this:
Get warmed up!
You can find a great explanation of why you should always get warmed up here. It doesn’t have to take long though, just spend about five minutes doing some light movements that will make your muscles work and your heart beat faster.
This will help you do exercises correctly and avoid harm.
One can jog around without moving from one spot; another may try making punches into the air along with high kicks whereas for someone else all these things look like nothing else but 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 ask you to get ready for a circuit training session, with a circuit involved?!
Yes, indeed I did.
If you’re curious, here’s a great personal (advanced) warm-up I found on Nerdfitness:
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! And I found some other styles of workouts from NerdFitness, you might like their new app, Nerd Fitness Journey!
Their fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Right now, you can try it for free for a full week (no credit card required). Jump in below:
Beginner Bodyweight Workout Circuit
This workout circuit, as they lay it out in their 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
They say to 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 found a fun infographic with superheroes, because we’re just good like that:
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
Is there a playground close by?
Maybe you should exercise there!?!
It will be a fun time for you if you have children. Let them off the hook.
The article offers some exercises like Level One, Level Two intervals. For Level Three content, see the main playground article. If you’re a mom looking for a Park Workout there is a great read on that here.
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 a great article from Nerdfitness.com I found 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: 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.
Beginner Gym Circuit Training
If you can use a gym, you have many circuit options.
Go through this great article Beginner’s Guide to the Gym if you’ve never been to a fitness place before.
The idea of going to a gym can be very intimidating to many people, but we’ve got some tips for how to get started.
Below, we provide the correct instructions for each move on Days A and B equally.
As such, I would advise you to select one from these 5 Beginner Gym Workout plans before proceeding through the Leveled progressions and then eventually climaxing with these 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
You could alternate your Circuit days, and have a Break in between.
Like Monday could be termed as “Day A.” So, you can rest on Tuesday. “Day B” could then be Wednesday.
We really love the fact that we can give a hand to anyone who wants to start working out at a gym since we are really enthusiasts of the barbell theory and this is the reason why we like helping those who are newbies when it comes to powerlifting!
If this describes you in any way…
The Hotel Workout Circuit: For Travelers that Train
At times, you may be caught in a hotel room with no one to interact with.
Perhaps you could locate the gym within the hotel but am optimistic that it aint good there at all!
It most likely has 2 machines only, with among them being faulty, and no free weights.
It sucks.
But what about getting a workout circuit in the room itself though?!
Maximize the utility value of the furniture in the room.
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 this full post on hotel circuits if you want Level 3!
Nerdfitness.com is just my favorite and once again they have a LOT of business travelers in their 1-on-1 coaching program, which is why they create workouts for both their home gym and while traveling!
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
https://giphy.com/embed/yUSLvx5GW5YgU
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 with honorary membership to the Rangers Club. Nothing found in Mordor can overbear you.
The 300 Workout Circuit
https://giphy.com/embed/tIUDjlhDzfrVK
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. If you can go through it twice, you’re ready to defend Sparta!
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.
https://giphy.com/embed/yEStAKFg8EA3S
You’ll need actual rest.
Boom!
And there you go! There are your nerdy circuits. As you exercise you may play the soundtracks associated with the listed movies. Put on your cape now if it is with you.
Complete List of Circuit Training Exercises
This article contains different workouts that could be repeated to yield same results. However, you may decide to create your exercise routine from scratch.
The following are shown examples of exercises you can practice on your own.
In whichever number of circuits you desire, only identify a few from here and do them without interruption for a full body exercise.
You may either use the suggested exercises in this post for your own circuit training regime alternatively recommend others at the comments section!
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.
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
- Farmer carries (carry dumbbells and walk around)
- Planks
- Side planks
- Reverse crunches
Pick 3-5 exercises, and arrange them as they discuss in their “How to Build Your Own Workout Routine.” They 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!
When you feel like it, add spice to the way you enjoy yourself . And if you don’t feel like coming up with one on your own, it’s perfectly fine!
We’ve included 15 free workouts in this post, so you can take a break if need be.
(The heavy lifting isn’t totally literal, as you understand.)
How to Stretch After Circuit Training
A proper workout ends with the third step, which is to stretch and cool 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 may also consider doing yoga positions. To stretch, discover what makes you feel good an take it easy. Allow your heart rate drop during stretching. You could even do some foam rolling if you’re a glutton for pain.
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 it’s going to be crazy baby!
Scrape Salad 