15 Circuit Training Workouts (Home & Gym) | Nerd Fitness

This circuit coaching information is gonna offer you EVERYTHING you must 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 On-line Teaching Purchasers who work out at dwelling, on the street, and in outer area.

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

Should 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.

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 following.

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

  • A number of totally different workout routines. A traditional circuit may have 5 to 10 totally different actions per circuit. You’ll usually 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 charge up. Ideally, when you’re bodily ready, you go from one train to a different with out stopping. Perhaps you relaxation after the entire circuit. Perhaps.
  • Rinse and repeat. Typically, you’ll run by way of your circuit a couple 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 energy.

Plus you’ll burn energy!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is great for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training circuit is more effective at building strength and burning fat than an equivalent amount of cardio.

In other words, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit can be an incredible 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 energy coaching or cardio train (cardio).

What’s the distinction, you marvel?

  • Energy coaching. Energy 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 workout routines 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.” Operating, 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 energy 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 decide one, I’d decide energy coaching: if you energy prepare, you break your muscle tissues down, and your physique must work additional laborious over the following 24-48 hours to rebuild these muscle tissues (with elevated energy burned).

We work with our 1-on-1 Teaching Purchasers to create applications that mix each energy and cardio in a enjoyable approach – it actually comes all the way 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 decide, I would like you to begin with one essential factor:


I cowl why you need to all the time heat up in an article discovered proper right here. It doesn’t should be a lot although, give it about 5 minutes to get your muscle tissues lively and your coronary heart charge up.

It will enable you to do workout routines correctly and assist stop harm. You may run in place, do air punches and kicks, or some leaping jacks.

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

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:


  • 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 a substitute, 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 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 continuously, eat more healthy, and stage up your life (actually).

Proper now, you possibly can attempt 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 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 way of 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 a very good 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 Superior Body weight Exercise Circuit. The exercise appears to be like 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 ought to be proud if you will get by way of this 3 times.

Playground Exercise Circuit

Do you’ve got a close-by playground? Why not work on the market! In case 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. Try the primary playground article for some Stage Three workout routines.

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 way 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 exercise 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 facet)

When you’ve finished the above 3 times, go forward and put your kettlebell away in your closing 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 can mean you can prepare together with your kettlebell proper alongside Hack Morris (this may make sense extra sense when begin).

Bounce in proper now in your free trial:

Newbie Health club Circuit Coaching

use free weights and to do circuit training

In case you have entry to a gymnasium, you’ve got loads 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 gymnasium could be a scary place, however we’ll offer you a technique to get cozy.

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

We’ll additionally stroll you thru every motion for each Days A and B under. I’d advocate selecting one among our 5 Newbie Health club Exercises, going by way of the leveled progressions, and dealing your approach 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” may very well be Monday. Relaxation Tuesday. Wednesday may very well be “Day B.”

We LOVE serving to folks get began within the gymnasium, as we’re big followers of barbell coaching and serving to inexperienced persons construct confidence with weight coaching! If that sounds such as you…

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

The Lodge Exercise Circuit: For Vacationers that Prepare

Is there anyway to work out in this hotel room?

Typically, you simply plain end up caught in a resort room. Perhaps you will discover the resort gymnasium, however I guess it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


As a substitute, how a few exercise circuit you are able to 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!

Try our full publish on resort circuits in order for you Stage 3!

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

Should you want worldwide accountability, exercises for dwelling and the street, and need skilled 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 got these different nerdy circuits you are able to do too!

The Batman Exercise Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Facet to facet push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Bounce 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 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 in opposition to a wall and maintain a handstand for so long as you possibly can till 1 minute is full, in as few as units as potential. Try our Information to Handstands.)

Superset 3: The Return of the King

If you will get by way of a superset 3 times, contemplate 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 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 all sides
  • 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 facet
  • Transverse Lunge and Chop: 5 reps all sides

What number of instances do you do that circuit? AMRAP, or, As Many Rounds As Potential. I counsel 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 an incredible exercise, however if you wish to construct your individual exercise, you possibly can completely try this too!

Here’s a listing of workout routines you should use to create your exercise.

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

Decide your workout routines from this listing to construct your individual circuit coaching exercise, or counsel 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. Body weight rows
  3. Destructive 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 prepare them as we talk about in our “how you can construct your individual exercise routine.” We even have The 42 Finest Body weight Workouts for actions which you can select from.

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

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

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

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

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

Methods 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 could actually assist so much with muscle restoration.

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

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

You could possibly 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 Bettering Flexibility in 30 Days. It has Spider-Man in it, so 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! Should you don’t know which one to choose, begin with the Newbie Body weight 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 front room!

Should you’re in search of 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 your self, after which construct a exercise program that’s particular to your actual targets.

Merely put, we inform you precisely what to do every single day, and how you can eat. After which, we test in with you frequently to ensure you’re doing it!

Should you acquired this far within the article, I actually need you to attempt one among these exercises. Proper NOW. I all the time point out an important step in a health journey is beginning it. Right now, 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 way of three full circuits?
  • Which routine did you decide?

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

Then do it subsequent week. And the next. And observe 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 “Quick Circuit Exercise Circuit” you’ll be my finest pal perpetually.


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

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