15 Circuit Coaching Exercises (House & Fitness center)


circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna offer you EVERYTHING you should do your first kickass circuit coaching exercise immediately.

I imply come on, it has dinosaurs in it.

These exercises are much like the customized packages we construct for our Online Coaching Clients who work out at dwelling, on the street, 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?

If you happen to’re hoping circuit coaching will maximize your ends in a minimal period of time, one of many 15 circuits beneath will do the trick:

Let’s leap 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 workouts again to again to again, and then you definately repeat the sequence.

After which once more.

You cycle by means of the deliberate sequence of workouts, or circuit, a number of instances.

That’s circuit coaching.

Typically, you hit every main muscle group throughout one full circuit. You could do a decrease physique for one train. Then the higher physique the subsequent.

You’ll discover all types of various circuit coaching sequences. Listed here are some issues most could have in frequent:

  • A number of totally different workouts. A traditional circuit could have 5 to 10 totally different actions per circuit. You’ll usually hear these known as “stations.” Overhead press station, squat station, and so on.
  • Little to no relaxation in between. The purpose of circuit coaching is to maintain your coronary heart charge up. Ideally, when you’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. Typically, you’ll run by means of your circuit just a few instances. Three rounds are frequent.

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 components of your physique with totally different workouts, after which whereas these components 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 general well being.

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

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

Our Beginner Bodyweight Circuit could be an important 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!

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

What’s the distinction, you surprise?

  • Energy coaching. Energy 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 workouts assist construct and tone muscle.
  • Cardio Train. “Cardio” means “wants oxygen.” Your coronary heart charge will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Running, biking, or leaping jacks could be examples of cardio train.

The factor a couple of circuit is, you really 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?

If you happen to’re restricted on time and solely can choose one, I might choose strength training: once you power practice, you break your muscle mass down, and your physique must work further exhausting over the subsequent 24-48 hours to rebuild those muscles (with elevated energy burned).

We work with our 1-on-1 Coaching Clients to create packages that mix each power and cardio in a enjoyable method – it actually comes all the way down to a program that you simply really WANT to do.

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

Some stretching a rubber band

Irrespective of which circuit you choose, I need you to start out with one essential 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 charge up.

It will assist you do workouts correctly and assist forestall damage. You’ll be able to run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you would possibly know her incredible story) displaying you a lot newbie choices you should utilize to heat up as properly:

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

If you happen to’re curious, right here’s my private (superior) warm-up:


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

Our purpose isn’t to tire you out. As a substitute, we wish to heat you up.

That’s the first step.

Finishing your chosen circuit coaching routine could be step two.

Under, you’ll discover 15 exercises you may comply with together with! And when you like our model of exercises, you would possibly like our new app, Nerd Health Journey!

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

Proper now, you may attempt it for free for a full week (no bank card required). Leap in beneath:

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 means of this circuit 3 times. If you happen to don’t have milk in the home for the rows, discover one thing of roughly the identical weight with a great 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 once you join within the field beneath:

Superior Body weight Workout routines Circuit

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

  • One-legged squats – 10 both 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)
  • Leap 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. Try to be proud if you may get by means of this 3 times.

Playground Exercise Circuit

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

I’ll offer you a Stage One exercise, and a Stage Two. Take a look at the main playground article for some Stage Three workouts.

Stage 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

Stage 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 means of a whole set 3 times, 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 can too simply watch the video and see the exercise right here:

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

When you’ve carried out the above 3 times, go forward and put your kettlebell away on your last step: stretches.

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

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

Leap in proper now on your free trial:

Newbie Fitness center Circuit Coaching

use free weights and to do circuit trainingWhen you have entry to a health club, you may have quite a lot of circuit choices.

If it’s your first time stepping foot in a health facility, take a look at our Beginner’s Guide to the Gym. The health club generally is a scary place, however we’ll offer you a method to get comfortable.

(Fitness center 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 beneath. I might advocate choosing one in every of our 5 Beginner Gym Workouts, going by means of the leveled progressions, and dealing your method as much as the circuits beneath:



  • 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 folks get began within the health club, as we’re enormous followers of barbell coaching and serving to rookies 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 immediately:

The Lodge Exercise Circuit: For Vacationers that Prepare

Is there anyway to work out in this hotel room?

Generally, you simply plain end up caught in a lodge room. Possibly you’ll find the lodge health club, however I wager it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


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

Stage 1

Stage 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 in order for you Stage 3!

We’ve 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!

If you happen to want worldwide accountability, exercises for dwelling and the street, and need skilled steerage…

Nerdy Circuit Coaching Workout routines

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

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

The Batman Workout Circuit

Day 1

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

Day 2

  • ‘180 Diploma’ leap 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 may till 1 minute is full, in as few as units as potential. Take a look at our Guide to Handstands.)

Superset 3: The Return of the King

If you may get by means of a superset 3 times, take into account 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 beneath circuit isn’t 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
  • Flooring wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 both sides
  • Pull-ups: 25 reps

The above sequence is designed to be accomplished as soon as. If you happen to 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 facet
  • Transverse Lunge and Chop: 5 reps both 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 motion pictures throughout your exercise. If you happen to personal a cape, now’s the time.

Full Listing of Circuit Coaching Workout routines

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 an important exercise, however if you wish to build your own workout, you may completely do this too!

Here’s a record of workouts you should utilize to create your exercise.

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

Choose your workouts from this record to build your own circuit training workout, or recommend your personal for us so as to add within the feedback beneath!


  1. Leap 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. Aspect planks
  3. Reverse crunches

Choose 3-5 workouts, 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 which you could select from.

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

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

(Properly, not actually DO the heavy lifting, however you recognize what I imply.)

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

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

The right way to Stretch After Circuit Coaching

When you end your exercise, the ultimate step (three) could be stretching and funky down. It doesn’t matter what circuit you undergo, stretch after a workout. It will possibly assist rather a lot with muscle recovery.

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

You might additionally do some yoga poses. For stretching, discover what feels good and take your time. Let your coronary heart charge come down when you stretch.

You might even do some foam rolling too when you’re a glutton for punishment!

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

Getting Began With Circuit Coaching

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

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

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

And you are able to do it in your front room!

If you happen to’re searching for extra hands-on instruction and customised steerage, take a look at our 1-on-1 Coaching program. You’ll work with our licensed NF instructors who get to know you higher than you recognize 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 daily, and the best way to eat. After which, we examine in with you commonly to be sure you’re doing it!

If you happen to obtained this far within the article, I actually need you to attempt one in every of these exercises. Proper NOW. I all the time point out an important step in a health journey is beginning it. At this time, begin circuit coaching.

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

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

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

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

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


PS: I couldn’t fairly work out the best way to use this gif, but it surely was too good to not embrace.

I bet short circuit likes circuit training

If somebody creates the “Brief Circuit Exercise Circuit” you’ll be my greatest buddy endlessly.


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

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