Circuit Training
By Kenny Kline

4 Bodyweight Circuit Training Routines

Feeling the pinch due to expensive gym membership, owning no workout equipment, or having no spare time for exercise because you are loaded with work? Don’t sweat it. Here is a compiled list of bodyweight circuit training routines that can be easily done anytime, anywhere—no excuses allowed. Plus, there is nothing to spend on or prepare for, but yourself!

What is circuit training?

Circuit training is a style of workout that is based on a sequence with a number of ‘stations’ or exercises that you continuously repeat until your allotted time runs out, hence called ‘circuit.’ The workout trains different muscles and muscle groups with minimal rest or no rest at all. As a result, it taxes your muscular endurance and strength, as well as your cardiorespiratory system.

Generally, here are a few benefits of circuit training:

  1. Has a significant caloric expenditure - approximately burns 5-9 kcal/minute
  2. Improves metabolism and body composition - reduces fat mass, improves lean body mass, and builds muscles that burn more calories during basal metabolic rate
  3. Improves cardiovascular fitness - increase VO2 max and aerobic oxygen consumption, according to studies
  4. Improves muscular endurance and strength - muscle strength gains approximately 7%-32%, according to studies
  5. Improves adherence to exercise - eliminates plateau as it involves varied training challenges that may stimulate additional progress and better results
  6. Has adaptability available - does not take too much space, doesn’t too much time, and doesn’t need to be overly complicated

Moreover, always start every workout with a warm-up. Are you thinking of starting your circuit training with another circuit? Sure! You can even use the following easy yet advanced warm-up.

2-3 minutes jump rope

25 jumping jacks

20 bodyweight squats

Ten lunges, five each leg

20 hip extensions, ten each side

Ten hip rotations, five each leg

20 forward leg swings, ten each leg

20 side leg swings, ten each leg

Ten push-ups

Ten spider-man steps

Bear in mind that what’s abovementioned isn’t meant to tire you out, but just to warm you up. By the way, before anything else, don’t forget to wear comfortable gears, either something like featured on barbend or your PJs. Make sure to protect yourself from any harm, though. Lastly, in every routine, the following should be applied:

5-minute warm-up

20-30 second break every after exercise station or no break at all

1-minute rest every after one circuit or lesser

4-5 circuits or more as desired (except for some, always check ‘Note’)

Allow one rest day every after training day for muscle recovery and building

The actual training begins hereafter. You can choose from beginner, advanced, and a few extra exciting training plans!

1. Beginner’s Bodyweight Circuit Routine

20 bodyweight squats

Ten push-ups

20 walking lunges, ten each leg

Ten jumping squats

15-second plank

30 jumping jacks

2. Advanced Bodyweight Circuit Routine

Ten one-legged squats, five each side

20 bodyweight squats

20 walking lunges, ten each leg

20 jump step-ups, ten each leg

Ten pull-ups

Ten dips

Ten chin-ups

Ten plush-ups

30-second plank


One-legged squats are difficult so make sure to perform only when you already have a good enough body condition

3. The 300’s Bodyweight Circuit Routine

25 pull-ups

50 deadlifts with 135lbs

50 push-ups

50 box jumps (‘24-inch’)

50 floor-wipers

50 clean-and-press (single-arm) using 36 lbs. kettlebell, 25 each side

25 pull-ups


This routine is designed to be done only once. If you can do two or more circuits, congratulations! You’re a certified Spartan!

4. Wolverine Bodyweight Circuit Routine

Ten barbell deadlift

Ten medicine ball slam

Ten push-ups to renegade rows, five rows each side

Ten transverse lunges and chop, five each side


Barbell deadlift can be substituted with Romanian deadlifts (RDL) or regular/banded good morning

Medicine ball slam can be substituted with quick downwards bodyweight squats

Do as many rounds/circuits as possible

Be careful, though. Wolverine automatically heals, but you don’t.

Steps To Do in Planning the Perfect Circuit Training For You:

Step 1: Pick the appropriate time limit for your circuit training routine . The time you will take determines the number of circuits and the intensity of workout you should apply. You see, the shorter your time, the harder you should work hard. The ideal time for this training is anywhere between 10-45 minutes time frame.

Also, it is not necessary to rest between exercises as you tend to alternate moves and work on different body parts. For instance, your arms and legs take a rest during squats and push-ups, respectively. Take this time limit as an example: for 30 minutes, there will be five one-minute stations (i.e., different kinds of movements) repeated for six circuits (or six repetitions).

Step 2: Choose an upper-body and lower-body workout. While there is a wide range of choices if you are at the gym, circuit training only requires your body weight. You can keep things simple by doing the same routine daily or intensify the routine by alternating various upper body moves.

It is best to add some compound exercises or total-body movements for best results, as well. These exercises train a number of muscles or muscle groups at once. Squatting is one example of this, which engages muscles in your core, glutes, quadriceps, hamstrings, calves, and lower back.

Step 3: Pick a sprint for a minute. Research shows that one of the most effective ways to get rid of fat, especially that irritating belly fat, is to perform short and fast sprints. Choose any kind of cardio to add in your routine, such as running, up-hill jogging, stair climbing, jumping rope, rowing, or cycling. Perform each station or movement for one minute.


Before doing the circuit, make sure that you don’t have cold muscles and perform a warm-up; otherwise, you’ll be susceptible to possible injuries. You can jog or run in place, do jumping jacks, or throw your anger in the air and punch or kick it. It only takes five minutes to pump your heart and activate your muscles, so don’t be lazy.