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15 Circuit Coaching Exercises (Residence & Gymnasium)

circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna provide you with EVERYTHING it's good to do your first kickass circuit coaching exercise as we speak.

I imply come on, it has dinosaurs in it.

These exercises are much like the customized applications we construct for our Online Coaching Clients who work out at dwelling, on the highway, and in outer house.

Okay, FINE we don’t have any purchasers in house (but). However we do have purchasers in Antarctica, and a number of aerospace engineers. Shut sufficient?

In the event you’re hoping circuit coaching will maximize your leads to a minimal period of time, one of many 15 circuits under will do the trick:

Let’s soar proper in.

What's Circuit Coaching?

As Coach Lauren mentions above, the “circuit” in circuit coaching comes from the truth that you do a sequence of workout routines again to again to again, and then you definitely repeat the sequence.

After which once more.

You cycle by way of the deliberate sequence of workout routines, or circuit, a number of instances.

That’s circuit coaching.

Usually, you hit every main muscle group throughout one full circuit. You might do a decrease physique for one train. Then the higher physique the following.

You’ll discover all kinds of various circuit coaching sequences. Listed below are some issues most could have in widespread:

  • A number of totally different workout routines. A standard circuit could have 5 to 10 totally different actions per circuit. You’ll typically hear these known as “stations.” Overhead press station, squat station, and many others.
  • Little to no relaxation in between. The aim of circuit coaching is to maintain your coronary heart fee up. Ideally, if you happen to’re bodily ready, you go from one train to a different with out stopping. Possibly you relaxation after the entire circuit. Possibly.
  • Rinse and repeat. Usually, you’ll run by way of your circuit a number of instances. Three rounds are widespread.

Make sense?

The Tick is stoked you are putting on weight, muscle or fat, it means our strategy is working.

The purpose right here is to work totally different elements of your physique with totally different workout routines, after which whereas these elements are recovering, you’re working in your different actions! This helps construct cardiovascular well being, whereas additionally enhancing muscular endurance and power.

Plus you’ll burn energy!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, analysis helps that doing power coaching circuits is nice for weight reduction and total well being.

Extra importantly, for any person with restricted time, doing a power coaching circuit is simpler at constructing power and burning fats than an equal quantity of cardio.

In different phrases, in case you are trying to lose weight, try to be doing circuit coaching.

Our Beginner Bodyweight Circuit can be a terrific place to start, and you'll obtain a worksheet that will help you get began proper right here:

Why Ought to I do circuit coaching?

This runner definitely has a strong core!

Usually, you’ll hear train divided into power coaching or cardio train (cardio).

What’s the distinction, you surprise?

  • Power coaching. Power coaching can be known as anaerobic train, which might be a brief burst of vitality for motion. Consider a push-up or pull-up. These workout routines assist construct and tone muscle.
  • Cardio Train. “Cardio” means “wants oxygen.” Your coronary heart fee will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Running, biking, or leaping jacks can be examples of cardio train.

The factor a few circuit is, you truly do each classes. Presses and lunges fall into power coaching. Leaping jacks are cardio.

And because you aren’t stopping a lot in between stations, you’ll want extra oxygen, and voila. Much more cardio.

With circuit coaching, you construct muscle and burn fats WHILE constructing stamina.

As Michael Scott would say, “that’s a win, win, win.”

circuit training is a win win win

There’s some debate on what sort of train is best for weight reduction: cardio or anaerobic.

My ideas?

In the event you’re restricted on time and solely can choose one, I'd choose strength training: if you power practice, you break your muscle mass down, and your physique must work additional exhausting over the following 24-48 hours to rebuild those muscles (with elevated energy burned).

We work with our 1-on-1 Coaching Clients to create applications that mix each power and cardio in a enjoyable approach – it actually comes right down to a program that you simply truly WANT to do.

Earlier than and after your circuit coaching: Heat up and stretch

Some stretching a rubber band

Regardless of which circuit you choose, I need you to start out with one necessary factor:


I cowl why you should always warm up in an article discovered proper right here. It doesn’t must be a lot although, give it about 5 minutes to get your muscle mass lively and your coronary heart fee up.

This may assist you do workout routines correctly and assist stop harm. You possibly can run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you may know her incredible story) exhibiting you a lot newbie choices you need to use to heat up as nicely:

Did I simply let you know to arrange for circuit coaching, with a circuit?!

In the event you’re curious, right here’s my private (superior) warm-up:


  • Bounce rope: 2-3 minutes 
  • Leaping jacks: 25 reps
  • Body weight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps all sides
  • Hip rotations: 5 every leg
  • Ahead leg swings: 10 every leg
  • Facet leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our aim isn’t to tire you out. As an alternative, we need to heat you up.

That’s the 1st step.

Finishing your chosen circuit coaching routine can be step two.

Beneath, you’ll discover 15 exercises you possibly can comply with together with! And if you happen to like our type of exercises, you may like our new app, Nerd Health Journey!

Our enjoyable habit-building app helps you train extra ceaselessly, eat more healthy, and degree up your life (actually).

Proper now, you possibly can strive it for free for a full week (no bank card required). Bounce in under:

Newbie Body weight Exercise Circuit

This exercise circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

  • Body weight squats: 20 reps
  • Push-ups: 10 reps
  • Strolling lunges – 10 every leg
  • Dumbbell rows (utilizing a gallon milk jug or one other weight): 10 every arm.
  • Plank: 15 seconds
  • Leaping jacks: 30 reps

Run by way of this circuit thrice. In the event you don’t have milk in the home for the rows, discover one thing of roughly the identical weight with deal with.

We additionally turned this exercise right into a enjoyable infographic with superheroes, as a result of that’s how we roll:

An infographic of the Beginner Bodyweight Workout

If you wish to obtain this Newbie Body weight Exercise as a worksheet, you are able to do so if you join within the field under:

Superior Body weight Workouts Circuit

If the newbie circuit above is simply too simple for you, transfer on to our Advanced Bodyweight Workout Circuit. The exercise seems to be like this:

  • One-legged squats – 10 all sides [warning super-difficult, only attempt if you’re in good enough shape]
  • Body weight squats: 20 reps
  • Strolling lunges: 20 reps (10 every leg)
  • Bounce step-ups: 20 reps (10 every 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 damage… in a great way. You need to be proud if you will get by way of this thrice.

Playground Exercise Circuit

Do you have got a close-by playground? Why not work on the market! When you've got youngsters, you are able to do it collectively. Or allow them to ignore you.

I’ll provide you with a Degree One exercise, and a Degree Two. Take a look at the main playground article for some Degree Three workout routines.

Degree One:

  • Alternating step-ups: 20 reps (10 every leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps every leg
  • Bent leg reverse crunches: 10 reps

Degree Two:

  • Bench jumps: 10 reps
  • Decrease incline push-ups: 10 reps
  • Physique rows: 10 reps
  • Lunges: 8 reps every leg
  • Straight leg reverse crunches: 10 reps

After you’ve gone by way of a whole set thrice, go down the slide!

Kettlebell Exercise Circuit

Have a kettlebell mendacity round? Use it for a circuit!

Right here’s our kettlebell workout full write-up, however you too can simply watch the video and see the exercise right here:

  • Halos: 8 reps (all sides)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (all sides)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (all sides)
  • Entrance rack reverse lunge: 6 reps (per aspect)

When you’ve finished the above thrice, go forward and put your kettlebell away in your last step: stretches.

If you'd like a kettlebell worksheet for this exercise, seize one by signing up within the field under:

We even have a enjoyable new journey in our app that may will let you practice together with your kettlebell proper alongside Hack Morris (this can make sense extra sense when begin).

Bounce in proper now in your free trial:

Newbie Gymnasium Circuit Coaching

use free weights and to do circuit training

When you've got entry to a health club, you have got lots of circuit choices.

If it’s your first time stepping foot in a health facility, try our Beginner’s Guide to the Gym. The health club could be a scary place, however we’ll provide you with a technique to get cozy.

(Gymnasium closed do to COVID? Right here’s how to build a gym in your home.) 

We’ll additionally stroll you thru every motion for each Days A and B under. I'd advocate choosing certainly one of our 5 Beginner Gym Workouts, going by way of the leveled progressions, and dealing your approach as much as the circuits under:



  • Barbell Romanian deadlifts/regular deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

Alternate your circuits on totally different days. Relaxation in between. “Day A” may very well be Monday. Relaxation Tuesday. Wednesday may very well be “Day B.”

We LOVE serving to individuals get began within the health club, as we’re big followers of barbell coaching and serving to freshmen construct confidence with weight coaching! If that sounds such as you…

And you may obtain our full Strength 101 guide too, which has this routine together with different circuits that will help you begin constructing power as we speak:

The Resort Exercise Circuit: For Vacationers that Practice

Is there anyway to work out in this hotel room?

Typically, you simply plain end up caught in a lodge room. Possibly you will discover the lodge health club, however I wager it’s horrible! It in all probability has 2 machines, a damaged treadmill, and no free weights. 


As an alternative, how about a workout circuit you can do within the room itself! Make the most of the furnishings to its full potential.

Degree 1

Degree 2

Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

Take a look at our full post on lodge circuits if you'd like Degree 3!

We have now a LOT of enterprise vacationers in our 1-on-1 coaching program, which is why we create exercises for each their dwelling health club and whereas touring!

In the event you want worldwide accountability, exercises for dwelling and the highway, and wish professional steering…

Nerdy Circuit Coaching Workouts

Lego minifigures standing in rows. In first row - Batman, The Jo

If these exercises above don’t tickle your fancy, we now have these different nerdy circuits you are able to do too!

The Batman Workout Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Facet to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Bounce pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands towards wall: 8 seconds

Day 2

  • ‘180 Diploma’ soar turns: 5 reps
  • Tuck entrance lever maintain: 8 seconds
  • Tuck again lever maintain: 8 seconds
  • Low frog maintain: 8 seconds

The Lord of the Rings Workout Circuit

try this lord of the rings circuit training workout

Superset 1: The Fellowship of the Ring

Superset 2: The Two Towers

  • Riders of ROWhan: 3 bodyweight rows
  • Gimli “Shall I get you a field?” jumps7 field jumps – REALLY explode
  • Helm’s Deep-Squats: 9 body weight squats – get your ass to the bottom
  • Tower of Orthanc Holds: 1 minute (Kick up towards a wall and maintain a handstand for so long as you possibly can till 1 minute is full, in as few as units as attainable. Take a look at our Guide to Handstands.)

Superset 3: The Return of the King

If you will get by way of a superset thrice, contemplate your self an honorary Ranger. Nothing present in Mordor can faze you.

The 300 Workout Circuit

do the 300 circuit training workout to get strong like King Leonidas

The under circuit is not any joke. Then once more, neither have been the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • ‘24-inch’ Field jumps: 50 reps
  • Ground wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 all sides
  • Pull-ups: 25 reps

The above sequence is designed to be accomplished as soon as. In the event you can undergo it twice, you’re able to defend Greece.

The Wolverine Workout Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Common Good Morning: 10 reps
  • Drugs Ball Slam / Fast Downwards Body weight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row proper, repeat): 5 Rows per aspect
  • Transverse Lunge and Chop: 5 reps all sides

What number of instances do you do that circuit? AMRAP, or, As Many Rounds As Doable. I recommend setting a 12-minute timer and attending to work. Watch out although, as a result of solely Wolverine can heal robotically.

wolverine does workout circuits too

You’ll want precise relaxation.


There are your nerdy circuits. Be at liberty to rock the soundtrack of the referenced films throughout your exercise. In the event you personal a cape, now’s the time.

Full Listing of Circuit Coaching Workouts

A picture of a LEGO Spider-man, who is interested in weight loss.

You are able to do any of the exercises on this article and get a terrific exercise, however if you wish to build your own workout, you possibly can completely try this too!

Here's a checklist of workout routines you need to use to create your exercise.

Merely choose a number of, and do one after the opposite in as many circuits as you need!

Decide your workout routines from this checklist to build your own circuit training workout, or recommend your individual for us so as to add within the feedback under!


  1. Bounce rope
  2. Leaping Jacks
  3. Strolling Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. Excessive knees
  9. Operating in place
  10. Rowing machine
  11. Lengthy-distance jumps
  12. Field jumps


  1. Push-ups (any variation)
  2. Handstands.


  1. Dumbbell rows
  2. Bodyweight rows
  3. Negative pull-ups or chin-ups
  4. Pull-ups or Chin-ups


  1. Body weight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and stroll round)

Coach Staci showing Farmer's Walk


  1. Planks
  2. Facet planks
  3. Reverse crunches

Decide 3-5 workout routines, and organize them as we focus on in our “how to build your own workout routine.” We even have The 42 Best Bodyweight Exercises for actions that you may select from.

Do 3 circuits with 10 reps of every train, one after the opposite!

Have enjoyable and hold issues attention-grabbing. And if you happen to don’t need to construct your individual exercise, that’s cool too! We have now 15 free exercises on this article, and we are able to additionally do all of the heavy lifting for you.

(Nicely, not actually DO the heavy lifting, however you already know what I imply.)

We create customized exercise options for busy individuals similar to you in our 1-on-1 Coaching Program. Allow us to create a exercise and assist you make higher meals decisions.

It’s like having a Yoda in your pocket (once more, not actually).

Stretch After Circuit Coaching

When you end your exercise, the ultimate step (three) can be stretching and funky down. It doesn't matter what circuit you undergo, stretch after a workout. It may well assist quite a bit with muscle recovery.

Scope this video for an superior stretching sequence to comply with:

You possibly can additionally do some yoga poses. For stretching, discover what feels good and take your time. Let your coronary heart fee come down whilst you stretch.

You possibly can even do some foam rolling too if you happen to’re a glutton for punishment!

For extra concepts on the way to profit from your stretches, try The Ultimate Guide for Improving Flexibility in 30 Days. It has Spider-Man in it, so you already know we aren’t messing round.

Getting Began With Circuit Coaching

want to be a superhero like these legos? do circuit training!

There are all kinds of various methods to do circuit coaching. We simply confirmed you fifteen.

YOUR MISSION: Full one of many above circuit coaching exercises! In the event you don’t know which one to select, begin with the Beginner Bodyweight Circuit. It’ll get you used to the thought of hustling from one train to the following.

And you are able to do it in your lounge!

In the event you’re searching for extra hands-on instruction and customised steering, try our 1-on-1 Coaching program. You’ll work with our licensed NF instructors who get to know you higher than you already know your self, after which construct a exercise program that's particular to your actual targets.

Merely put, we let you know precisely what to do on daily basis, and the way to eat. After which, we examine in with you often to ensure you’re doing it!

In the event you bought this far within the article, I really need you to strive certainly one of these exercises. Proper NOW. I all the time point out crucial step in a health journey is beginning it. In the present day, begin circuit coaching.

As soon as accomplished, I’d love so that you can share your story with the group within the feedback:

  • How’d it go?
  • Did you get by way of three full circuits?
  • Which routine did you choose?

Discover a circuit you’re comfy with, and do it.

Then do it subsequent week. And the next. And track your progress

In the event you add circuit coaching to your health routine, you’ll be on a strong path for leveling up your life.


PS: I couldn’t fairly determine the way to use this gif, but it surely was too good to not embody.

I bet short circuit likes circuit training

If somebody creates the “Brief Circuit Exercise Circuit” you’ll be my finest pal perpetually.


All Picture credit will be discovered proper right here[1].

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