15 Circuit Coaching Exercises (House & Health club)


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This circuit coaching information is gonna offer you EVERYTHING it’s essential do your first kickass circuit coaching exercise at this time.

I imply come on, it has dinosaurs in it.

These exercises are much like the customized packages we construct for our On-line Teaching Shoppers who work out at dwelling, on the highway, and in outer area.

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

Should you’re hoping circuit coaching will maximize your ends in 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 workouts again to again to again, and then you definately repeat the sequence.

After which once more.

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

That’s circuit coaching.

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

You’ll discover all kinds of various circuit coaching sequences. Listed here are some issues most may have in 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 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 bettering muscular endurance and power.

Plus you’ll burn energy!

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

Extra importantly, for someone 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 attempting to shed extra pounds, you have to be doing circuit coaching.

Our Newbie Body weight Circuit can be a terrific place to start, and you may obtain a worksheet that can assist 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?

  • Power coaching. Power coaching can also be known as anaerobic train, which might be a brief burst of power 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 price will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Operating, biking, or leaping jacks can be examples of cardio train.

The factor a couple of 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?

Should you’re restricted on time and solely can choose one, I’d choose power coaching: while you power practice, you break your muscle tissues down, and your physique must work additional exhausting over the subsequent 24-48 hours to rebuild these muscle tissues (with elevated energy burned).

We work with our 1-on-1 Teaching Shoppers to create packages that mix each power and cardio in a enjoyable means – 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

Irrespective of which circuit you choose, I would like you to start out with one vital factor:


I cowl why you need to all the time heat 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 tissues energetic and your coronary heart price up.

This can provide help to do workouts correctly and assist forestall damage. You possibly can run in place, do air punches and kicks, or some leaping jacks.

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

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

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


  • Soar rope: 2-3 minutes 
  • Leaping jacks: 25 reps
  • Body weight squats: 20 reps
  • Lunges: 5 reps every leg.
  • Hip extensions: 10 reps either side
  • 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 objective isn’t to tire you out. As an alternative, we need to heat you up.

That’s the first step.

Finishing your chosen circuit coaching routine can be step two.

Beneath, you’ll discover 15 exercises you’ll be able to comply with together with! And when you like our fashion of exercises, you would possibly like our new app, Nerd Health Journey!

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

Proper now, you’ll be able to strive it for free for a full week (no bank card required). Soar in under:

Newbie Body weight Exercise Circuit

This exercise circuit, as we lay out in our Newbie Body weight Exercise 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 this circuit 3 times. Should 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 while you enroll within the field under:

Superior Body weight Workouts Circuit

If the newbie circuit above is just too straightforward for you, transfer on to our Superior Body weight Exercise Circuit. The exercise seems to be like this:

  • One-legged squats – 10 either side [warning super-difficult, only attempt if you’re in good enough shape]
  • Body weight squats: 20 reps
  • Strolling lunges: 20 reps (10 every leg)
  • Soar 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 have to be proud if you may get by this 3 times.

Playground Exercise Circuit

Do you’ve a close-by playground? Why not work on the market! In case you have children, you are able to do it collectively. Or allow them to ignore you.

I’ll offer you a Degree One exercise, and a Degree Two. Try the important playground article for some Degree Three workouts.

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 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 exercise full write-up, however you can even simply watch the video and see the exercise right here:

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

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

If you need 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 can mean you can practice together with your kettlebell proper alongside Hack Morris (this may make sense extra sense when begin).

Soar in proper now in your free trial:

Newbie Health club Circuit Coaching

use free weights and to do circuit trainingIn case you have entry to a fitness center, you’ve lots of circuit choices.

If it’s your first time stepping foot in a health facility, try our Newbie’s Information to the Health club. The fitness center generally is a scary place, however we’ll offer you a technique to get comfortable.

(Health club closed do to COVID? Right here’s how you can construct a fitness center in your house.) 

We’ll additionally stroll you thru every motion for each Days A and B under. I’d suggest selecting considered one of our 5 Newbie Health club Exercises, going by the leveled progressions, and dealing your means as much as the circuits under:



  • Barbell Romanian deadlifts/common 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” could possibly be Monday. Relaxation Tuesday. Wednesday could possibly be “Day B.”

We LOVE serving to individuals get began within the fitness center, as we’re large followers of barbell coaching and serving to newcomers construct confidence with weight coaching! If that sounds such as you…

And you may obtain our full Power 101 information too, which has this routine together with different circuits that can assist you begin constructing power at this time:

The Lodge Exercise Circuit: For Vacationers that Practice

Is there anyway to work out in this hotel room?

Generally, you simply plain end up caught in a lodge room. Perhaps you will discover the lodge fitness center, however I wager it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


As an alternative, how about a exercise circuit you are able to 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!

Try our full publish on lodge circuits in order for you Degree 3!

We’ve a LOT of enterprise vacationers in our 1-on-1 teaching program, which is why we create exercises for each their dwelling fitness center and whereas touring!

Should you want worldwide accountability, exercises for dwelling and the highway, and need professional steerage…

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’ve these different nerdy circuits you are able to do too!

The Batman Exercise Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Aspect to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Soar pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands in opposition to 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 Exercise 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 body weight 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 in opposition to a wall and maintain a handstand for so long as you’ll be able to till 1 minute is full, in as few as units as attainable. Try our Information to Handstands.)

Superset 3: The Return of the King

If you may get by a superset 3 times, think about your self an honorary Ranger. Nothing present in Mordor can faze you.

The 300 Exercise 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
  • Flooring wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 either side
  • Pull-ups: 25 reps

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

The Wolverine Exercise Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Common Good Morning: 10 reps
  • Medication 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 either side

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

wolverine does workout circuits too

You’ll want precise relaxation.


There are your nerdy circuits. Be happy to rock the soundtrack of the referenced motion pictures throughout your exercise. Should you personal a cape, now’s the time.

Full Record 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 construct your personal exercise, you’ll be able to completely do this too!

Here’s a checklist of workouts you should use 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 checklist to construct your personal circuit coaching exercise, or recommend your personal for us so as to add within the feedback under!


  1. Soar 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. Body weight rows
  3. Unfavourable 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 you can construct your personal exercise routine.” We even have The 42 Greatest Body weight Workouts for actions that you would be able to select from.

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

Have enjoyable and preserve issues fascinating. And when you don’t need to construct your personal exercise, that’s cool too! We’ve 15 free exercises on this article, and we will additionally do all of the heavy lifting for you.

(Effectively, not actually DO the heavy lifting, however you realize what I imply.)

We create customized exercise options for busy individuals identical to you in our 1-on-1 Teaching Program. Allow us to create a exercise and provide help to make higher meals selections.

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

The best way to 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 exercise. It may possibly assist loads with muscle restoration.

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 price come down when you stretch.

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

For extra concepts on how you can take advantage of your stretches, try The Final Information for Enhancing Flexibility in 30 Days. It has Spider-Man in it, so you realize 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! Should you don’t know which one to select, begin with the Newbie Body weight 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 lounge!

Should you’re on the lookout for extra hands-on instruction and customised steerage, try our 1-on-1 Teaching program. You’ll work with our licensed NF instructors who get to know you higher than you realize your self, after which construct a exercise program that’s particular to your precise objectives.

Merely put, we inform you precisely what to do daily, and how you can eat. After which, we examine in with you usually to ensure you’re doing it!

Should you acquired this far within the article, I actually need you to strive considered one of these exercises. Proper NOW. I all the time point out an important step in a health journey is beginning it. Right this moment, 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 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 monitor your progress

Should 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 how you can use this gif, however it 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 without end.


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


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