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Circuit training has long been known in the fitness industry as a great way to maximize your workout efficiency. There are countless exercises that could be a part of a great circuit, and several different ways in which those exercises could be programed. So how do you sift through all of that information to create the best circuit for your clients’ needs? Here are a few tips for setting up the best circuit to match specific fitness goals.

How to Create a Circuit Workout

#1 – Choose your timing intervals.

When it comes to using a circuit to meet your exercise goals, choosing the right work-to-rest ratio is key. Whether you want to lose weight, improve your cardiovascular health or improve your VO2max for athletic performance, proper timing of exercise verses rest time is what will lead to real results.

Circuits are made up of work (exercise) for a determined period of time, followed directly by rest or active recovery. If you are new to exercise, using an aerobic circuit is a safe introduction to this type of workout. A work-to-rest ratio of 1:1 is appropriate for an aerobic circuit. This means that the work and recovery times are equal and somewhat steady state (as opposed to high intensity or vigorous). This could mean doing a particular exercise for two minutes, and then doing active recovery for two minutes. Active recovery could be anything from pacing slowly back and forth, slowing down the exercise you are doing, or changing to a different activity that will stabilize your heart rate. Compared to higher-intensity circuits, exercising for a longer interval (usually one minute or more in an aerobic circuit), the intensity of the exercise decreases and the heart rate should stay lower.

For more of a challenge, use an anaerobic circuit to take your fitness to the next level. If you change the work-to-rest ratio to 1:3, the overall work time should decrease to allow for an increase in intensity. For example, if you exercise for 15 seconds and then rest 45 seconds, you should be able to work harder for a shorter period of time, yet recover fully before the next exercise begins. This type of circuit training will have a greater impact on your overall caloric burn, both during and after the workout is completed, which is called excess post-exercise oxygen consumption, or EPOC .

If you are looking to improve performance markers like VO2max, using the Tabata protocol is an option. Tabata training, named after the Japanese speed skating coach and researcher, is highly advanced and should only be used by those who are very fit and have a high cardiovascular threshold. This circuit includes 20 seconds of very high intensity work followed by only 10 seconds of recovery. Learn more about the Tabata protocol from this ACE-commissioned research study .

#2 – Choose the type of exercises.

Circuits can be used for both strength and cardiovascular training—and even both simultaneously—making circuit training ideal for those who are crunched for time. After choosing your timing intervals based on your goals, select a few exercises to put together for one round of your circuit (typically four to eight exercises). These exercises could be any combination of bodyweight (calisthenics) movements, stationary cardiovascular machines, or free-weight resistance exercises. For a true circuit to be successful, however, the exercises that you choose should focus on your specific training goals. For example, if your goal is to improve strength in your legs, try adding a lunge matrix to your aerobic circuit. Want to lose weight to fit back in your skinny jeans? Use full-body exercises like burpees in your anaerobic circuit. If you have performance goals in mind, do your Tabata circuit on a stationary bike or treadmill.

Regardless of the exercises and equipment you choose, make sure to use proper form, especially when you get tired. Because of the increased intensity of circuit training, when fatigue starts to set in, form goes out the window and that’s when an injury might occur.

#3 – Choose the number of rounds.

Depending on the amount of time you have available and your current fitness level, choose how many rounds of your circuit to complete. Only have 30 minutes? After a five- to 10-minute warm-up, use an anaerobic circuit to blast away a few calories by using a 1:3 work-to-rest ratio (work for 15 seconds, rest for 45) and repeating a five-exercise circuit four times. If you include a one-minute recovery period between each circuit round, and add a five-minute cool-down, you’ll still have time to take a five-minute shower before heading back to work.

Remember, whatever timing intervals, exercises and repetition of rounds you choose, be sure to work hard during the “work” periods and actually rest during your recovery time. Here are a few tips on how to create a circuit workout to match specific fitness goals. After a five- to 10-minute warm-up that includes dynamic stretches and light foam rolling, choose the one that works best for you and go for it.

Goal: Time Saver (Aerobic Circuit)

This circuit uses both strength and cardiovascular training to keep the heart rate high while improving overall strength. For your active rest, jog in place or hop on a treadmill for one minute. Using a 1:1 work-to-rest ratio, do the following exercises:

V-sit twists

Perform each movement for one minute and then do one minute of jogging/walking. Focus on form and keep your heart rate at a moderate level (you should be able to have a brief conversation). Repeat this circuit two to three times. Be sure to allow time for your warm-up and static stretching in the cool-down.

Goal: Weight Loss (Anaerobic Circuit)

Using a work-to-rest ratio of 1:2, the work for this anaerobic circuit will be performed for 30 seconds following by 60 seconds of active recovery. Jump rope during your active recovery periods between these five exercises:

Squat to alternating overhead press

Plank walks (hold a plank position and walk sideways)

Alternating lunge jumps

Diagonal lunge with torso rotation (use a band)

The goal here is to complete as many reps as possible with good form, so stay focused. Repeat the round of five exercises (7 minutes, 30 seconds total) two to three times. To monitor your intensity, you should only be able to speak a few words at a time during the work portion.

Goal: Improved VO2max (Tabata Circuit)

Use a stationary bike or treadmill for this Tabata protocol. Choose a speed/resistance that is very challenging (you should be able to speak only one or two words at a time). For a true Tabata workout, work for 20 seconds (100% effort) and then recover for 10 seconds (this recovery goes fast, so be ready!). Repeat this 20:10 cycle for four minutes (eight rounds). The original Tabata protocol stopped there, but if you’re very fit and are looking to improve your VO2max, repeat two or three more times with one minute of rest in between each four-minute cycle.

Jacque Crockford, DHSc, is an ACE Certified Personal Trainer and Senior Product Manager at ACE. She has been a personal trainer and performance coach for 20 years. Jacque grew up in the fitness industry, participating in YMCA sports and teaching gymnastics and swimming from a young age. She was on Kansas State University’s women’s rowing team, and she currently competes in triathlons throughout the country. Jacque's role at ACE has evolved to content production and education creator and she has been featured in several publications as a spokesperson for ACE, including LA Times, New York Post, Health, USA Triathlon, SHAPE and Women’s Health.

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How to Do and Build a Circuit Training Workout Routine

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Unbeatable Circuit Training Workouts for the Gym and Home

Are you looking for a fast, challenging, and full-body workout routine that can be endlessly customized to make sure you never get bored? Then it’s time to learn about circuit workouts. These workouts are simple to construct and highly flexible so that you can adapt them as your fitness improves and/or your fitness goals change. What is a circuit workout, and how can you build a circuit training routine? Keep reading. You’ll learn how to become a circuit workout master whether you have an entire gym at your beck and call or you’re working out at home, on the road, or anywhere else.

What Is a Circuit Workout?

If you’ve ever done a boot camp or a virtual fitness class with a repeating rotation of exercises, then you may have already know what a circuit training workout without even knowing it. In a nutshell, circuit training is a workout format where you perform a set number of exercises in a repeating circuit.

How to do a circuit training?

Typically, each exercise is called a “station,” and you visit each station in a repeating order throughout the workout. So, for instance, you may create a circuit workout made up of five different exercises and perform that circuit three times. The beauty of circuit training is that you can customize it any way you want. By changing the exercises that make up the circuit, the number of reps, the intensity of reps, and the number of circuits, you can make every workout different and challenging.

However, there are common circuit workout practices that many exercisers stick to. For example, most exercisers choose between five and 10 individual exercises per workout and perform the circuit three to six times. Typically, a circuit workout lasts from 15 to 45 minutes. While you can use circuit workouts to emphasize cardio or resistance training, many exercisers like to create full-body circuit workouts that incorporate cardio and resistance exercises.

IS CIRCUIT TRAINING THE SAME AS HIIT?

No, circuit training is not the same as HIIT . While both involve alternating between exercises, HIIT focuses on short bursts of intense activity followed by brief rest periods, whereas circuit training involves moving through a series of exercises with minimal rest in between. While HIIT is a type of workout structure, circuit training refers to a specific format where exercises are performed in a circuit-like sequence.

What Are the Benefits of Circuit Training?

Is circuit training something you should add to your fitness routine? Here are some benefits of circuit training to consider.

Circuit Workouts are Time Efficient

Don’t want to spend two hours at the gym? Then circuit training workouts are a great option for you. These workouts are meant to be performed quickly and efficiently, bundling a great resistance and cardio workout together in a short amount of time. Most circuit workouts can be performed in 30 minutes or less (though make sure to also warm-up and cool down ), so you can get in your fitness and then move on with the rest of your day.

Circuit Workouts Give You a Full Body Workout

Putting the right collection of exercises into a full body circuit training routine can allow you to hit all of your major muscle groups while also helping you improve your cardiovascular health. This makes circuit training an excellent option for exercisers who want to build muscle and burn body fat all with one workout.

Circuit Workouts Are Perfect for Beginners

Circuit training workouts are one of the best programming tools for new exercisers because they are so easy to program and can incorporate exercises at nearly any level. Just pick a few strength-training exercises that hit different muscle groups, add in some cardio exercises, and you have yourself a full-body circuit workout. Beginning exercisers can also add in rest periods between circuits and begin with a low number of reps per exercise.

You Won’t Get Bored with Circuit Workouts

Because a circuit training routine is so versatile, it’s nearly impossible for exercisers to get bored. To spice up your routine, simply add in new and interesting exercises. Are you tired of hitting the resistance machines at the gym? Grab a dumbbell or kettlebell and add them into your circuit training (ask a gym employee to watch your reps to make sure you are using correct form).

You Can Do Circuit Workouts Anywhere

Can’t make it to the gym? Not a problem. By using bodyweight exercises or everyday items in your home (like chairs and walls), you can perform circuit training workouts at home, in hotel rooms, or even in your office at work. (Though you should probably bring a change of clothes with you.)

Circuit Workouts Adapt with You

As your fitness level rises, you can adapt your circuit training workouts to keep them challenging and force your body to continue improving. By adding more reps, more intensity, more complex exercises, more circuits, or less rest, you can make your circuit workouts more difficult.

IS CIRCUIT TRAINING GOOD FOR WEIGHT LOSS?

Yes, circuit training has been shown to effectively promote weight loss by combining resistance and cardiovascular exercises, maximizing calorie burn, and enhancing overall fitness levels. Furthermore, the variety in exercises ensures that the body remains challenged, facilitating ongoing progress and potential weight loss outcomes. Circuit training is a versatile and accessible option for gym-goers seeking efficient workouts, varied routines, or a new workout style to try. These workouts provide a structured yet adaptable approach to achieving fitness goals, whether you’re at the gym or exercising at home.

How to Create Your Own Full Body Circuit Workout

Ready to give circuit training a try? Creating your very own circuit workout is easy and even kind of fun. As you play around with different rep schemes, time domains, and exercise groupings, you’ll start to develop your own circuit workout style.

Step 1: Pick a Time Domain

How long do you want your circuit training workout to be? Your time domain will help you figure out how many exercises to add to your circuit, how many reps to include, and how many circuits to perform. Beginners should consider starting with a 15-minute circuit workout. More advanced exercisers can go for 30 minutes or even 45 minutes.

Step: 2 What Type of Fitness Do You Want to Emphasize?

Many exercisers prefer to create full-body circuit workouts that balance strength-enhancing exercises with cardio exercises. However, if you have a specific fitness goal, you can emphasize certain exercises over others in your circuit. For example, you can create strength-dominant circuit workouts, cardio-dominant circuit workouts, circuit routines that focus on improving explosive movements, or running circuit workouts meant to increase speed.

Step 3: Determine How Many Stations

Now it’s time to begin filling in the lines of your circuit workout routine. Start by choosing how many different exercises, or stations, you want to comprise your workout. The lower your time domain, the fewer stations you should choose. It’s common to include anywhere from five to 10 stations in a workout.

Step 4 – Choose Your Exercises

Have you decided to add five stations to your circuit? Now it’s time to slot in the exercises that will make up your workout. Think back to your fitness goal. Do you want to focus on improving a certain type of fitness, or do you want a full-body workout? If you want a full-body circuit workout, choose a mix of cardio and resistance exercises. Try to include upper-body movements, core movements, and lower-body movements to give yourself a challenging workout.

Step 5 – Choose Your Exercise Rep or Time Scheme

Your circuit training workout is almost all complete. Now that you have the exercises you want to perform, figure out how many reps you want to complete during each circuit. It may be best to add a time domain instead of a specific rep count for certain exercises, like 30 seconds of jumping rope. You’ll also need to figure out the weight for any resistance exercises. Choose a rep scheme that will be challenging but that you can complete during each circuit.

Step 6 – To Rest or Not to Rest?

Depending on your fitness level and the level of challenge of your circuit workout, you may want to add a minute or two of rest between circuits to give your muscles, heart, and lungs a little time to recover. Beginning exercisers should definitely consider adding in rest time. More advanced exercisers can make their circuit workout more difficult by not including a rest period.

Sample Circuit Training Workouts

Need a little help getting started on your first circuit training workout? Take a look at these four workouts that you can try at the gym or at home.

Cardio Circuit Training Workout (for Gym)

• 20 walking lunges
• 1 minute on the stair step machine
• 1 minute on the rower
• 30-second sprint
• Rest one minute between circuits

Perform 3 to 6 rounds

Strength Circuit Training Workout (for Gym)

• 20 chest presses at moderate weight
• 20 hanging knee raises
• 20 bent-over rows (with barbell or dumbbells) at moderate weight
• 20 kettlebell swings at moderate weight
• 10 pullups or deficient pushups
• 10 back squats with moderate weight

Full Body Circuit Workout (for Gym)

• 20 bent-over flies with moderately heavy dumbbells
• 30 mountain climbers
• 10 front squats with moderate weight barbell (substitute with goblet squats with dumbbell or kettlebell)
• 30 bicycle crunches
• 1-minute jump rope

Bodyweight Circuit Training Workout (for Home or Travel)

• 20 air squats
• 30 crunches
• 30 supermen
• 10 dips using the seat of a chair
• 30 seconds of machine-gun drill
• Rest one minute

Start Building Your Next Circuit Workout

You now have all the tools you need to try your very first circuit training workout or to create your own customized circuit training routine. As you get more comfortable with the circuit training formula, start experimenting. Throw in new exercises. Increase the weight on some of the movements. Test out shorter time domains with more intensity or longer time domains with more reps. It’s all about throwing different challenges at your body to keep progressing (and to hold off boredom).

If you need a little more motivation and guidance, consider signing up for a circuit training class or even hiring a personal trainer who can develop circuit training workouts based on your fitness level and fitness goals. To get started, find the nearest gym to you .

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5891 S Gornto Lake Rd Riverview, FL 33578

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9930 Alabama St Redlands, CA 92374

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4070 Airport Center Dr Palm Springs, CA 92264

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335 E Alessandro Blvd Riverside, CA 92508

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How To DIY The Perfect Circuit Training Workout At Home

Feel the burn from the comfort of your living room.

If you only have 15 minutes to sweat, it's easy to skip out on a workout. I mean, how much can you really accomplish in 15 minutes, right? Umm, a lot, actually—if you spend them wisely.

Not only is circuit training a super efficient way to work out, but it's also pretty much guaranteed to be a good time. With endless ways to customize and mix up circuit training sessions and the quick pace at which you move, it really never gets old.

More good news: You don't need to be a trainer to create at-home circuit-training workouts that are every bit as fun as they are effective—whether you've got 10 minutes to sweat or a full hour to get after it.

No matter what your individual workouts look like, circuit training consistently can help you burn fat, build muscle, and beat the boredom of same-old, same-old fitness routines.

Consider this your guide to all things circuit training—from the benefits of this workout style to how to plan your own sessions. If you want to jump right in, it's also got 15-, 25-, and 45-minute pre-programmed circuit training workouts ready for you to crush.

What is circuit training?

Though people sometimes use the terms "circuit training" and " interval training " interchangeably, they're not the same thing. On the contrary, “circuit training is a workout based around stations that you move through continuously, with little or no rest between them,” explains Ash Wilking , Nike trainer and Rumble instructor.

Basically, you'll set up stations for different types of exercises, work at each for a set amount of time, and rotate from station to station quickly, keeping your heart rate up while challenging different parts of your body.

Here are a few key stations you'll find in a good circuit training workout:

• Lower-body station (both legs)
• Upper-body station (a rms)
• Lower-body station (s ingle-leg)
• Core station
• Cardio station

Typically, you won’t need much of a break in between stations because each station (and exercise!) within the circuit targets a different muscle group or purpose, whether it’s strengthening your legs or challenging your cardio, says Wilking. That’s different than interval training, in which you alternate between high-intensity moves and low-intensity exercises or rest periods.

What are the benefits of circuit training?

The first benefit of circuit training is what Wilking calls the “anti-scrolling” effect it has on people. Basically, you won’t have a moment to get bored and hop on your phone (except to hit the start and stop timer). The result: You score a better, more complete workout.

Another perk is that you can do circuit training anywhere . Whether you're in a gym or at home, you can circuit train with dumbbells or even just your bodyweight, says Wilking. Plus, because there are countless ways to customize your workout, it's ideal for all fitness levels , too.

Oh, and did I mention how efficient it is? Circuit training allows you to work on both cardio and strength training simultaneously. It's the perfect combo workout for torching body fat and building muscle at the same freaking time

In other words, circuit training burns calories quickly (around 200 to 300 in 30 minutes, according to Harvard Medical School ), which is good news for anyone sweating with weight-loss goals in mind.

Finally, if you're focused on improving your athletic performance, circuit training may help increase your VO2 max , or the amount of oxygen your body can consume at a given time, according to research published by the American College of Sports Medicine . It really is a fast-track to reaching your fitness goals!

How does circuit training work?

Circuit workouts typically consist of five to 10 stations, each of which corresponds to a muscle group or cardio. You can structure your session based on spending a specific amount of time at each stations, performing a specific number of reps at each station, or a mixture of both, Wilking says.

Of course the more time you have, the more rounds of your circuit you can move through (but even if you only have 15 minutes, you'll still get a solid training session).

Since you'll move from a station that targets, say, your upper body to one that fires up your legs, you can move quickly from station to station while still giving your muscle groups time to recover while others work, says Wilking. Your cardiovascular system, though? It keeps chugging away.

Whether you choose to add weights to your workout is totally up to you. Just know that if you do incorporate dumbbells or some other form of resistance, you likely won't make it through as many reps at a given station —and that’s fine!

“You can likely do 25 body weight squats, for example, but maybe only 10 or 15 weighted squats,” Wilking says. Weights will add an extra challenge that ups the emphasis on building strength and muscle, while running through your circuit using light weights or just your bodyweight emphasizes cardio and muscle endurance.

Here's how to warm up before circuit training.

Before launching into a circuit workout, spend at least five (and up to 15) minutes warming up, depending on how much time you have. A solid warm-up helps you avoid injury and preps your body to get to work, says trainer and AKT instructor Thomas Furdge , CPT.

Start with a general warm-up to get your blood flowing and boost your body temperature, suggests Peloton instructor Jess Sims . (Think jumping jacks and high knees.) Then, move onto a specific warm-up, which includes movements similar to those you're about to do in your circuits. For example, if your training sesh involves goblet or weighted squats, do some slow bodyweight squats to get your bod ready to werk that exercise pattern in your actual workout.

Get started with one of these 3 circuit training workouts.

Ready to reap circuit training's benefits but don't quite want to go DIY just yet? Get after it at home using one of these workouts, created by Wilking.

15-Minute Circuit Training Workout

Instructions: Perform each move for 1 minute each, cycling through the circuit three times through without rest.

Lower body : Squats (bodyweight or weighted)

Upper body : Triceps dips

Single-beg : Reverse lunges

Core : Sit-ups

Cardio : 10 high knees + 3 burpees

25-Minute Circuit Training Workout

Instructions: Complete each move from Set A for 1 minute each. Then, rest for 1 minute and do the same with Set B. Repeat the two circuits once more through from the top, resting for 1 minute between them.

Set A (5 minutes)

Lower body : Sumo squats

Upper body : Plank walkouts or pushups

Single-leg : Lateral lunges

Abs : Flutter kicks

Cardio : Jump rope

Set B (5 minutes)

Lower body : Glute bridges

Upper body : Biceps curl to overhead presses

Single-leg : Alternating curtsy lunges

Abs : Deadbugs

Cardio : Side shuffles or Suicide sprints

45-Minute Circuit Training Workout

Instructions: Complete each move in order for 1 minute each. After you've finished all 10 moves, rest for 1 minute. Then, start from the top and repeat for four total rounds.

Lower body : Sumo squat

Core : Flutter kicks

Core : Deadbugs

Cardio : Lateral shuffle taps

And, finally, here's how to cool down from your circuit workout.

Once you're finished sweating, spend at least five minutes cooling down, says Sims, who recommends stretching each of your major muscles for at least 30 seconds. Stick to static (a.k.a. holding) stretching and try to relax into each stretch as much as possible without pushing to the point of pain.

The goal here: To help calm down your nervous system (decreasing your heart rate and blood pressure) while helping to keep your muscles long and your mobility on-point, says Furdge.

The bottom line : Circuit training workouts involve cycling through a number of exercise stations and simultaneously challenge your cardio and build muscle and strength. They're an efficient and fun way to train your entire body, especially when you're crunched for time.

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15 Circuit Training Routines: Try These Fast Workouts Anywhere!

Reviewed By: Matt Myers, CPT, PN-1, FMS, CCC

This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training workout today.

Plus, I mean come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. And someone who works on Star Trek. Close enough?

If you’re hoping circuit training will maximize your results in a minimum amount of time, one of the 15+ circuits below will do the trick :

What is Circuit Training?

• What are the benefits of Circuit Training?
• Warm-Up Circuit
• Beginner Bodyweight Circuit
• Advanced Bodyweight Circuit
• Playground Workout Circuit
• Kettlebell Workout Circuit
• Dumbbell Workout Circuit
• Resistance Band Circuit
• Beginner Gym Circuit
• Hotel Workout Circuit
• The Batman Workout Circuit
• The Lord of the Rings Workout Circuit
• The 300 Workout Circuit
• The Wolverine Workout Circuit
• Complete List of Circuit Training Exercises

Let’s jump right in.

As Coach Lauren mentions above, the “circuit” in circuit training comes from the fact that you do a sequence of exercises back to back to back, and then you repeat the sequence.

And then again.

You cycle through the planned sequence of exercises, or circuit, multiple times.

That’s circuit training.

Generally, you hit each major muscle group during one full circuit. You may do a lower body for one exercise. Then the upper body the next.

You’ll find all sorts of different circuit training sequences. Here are some things most will have in common:

• Several different exercises. A normal circuit will have three to ten different movements per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc.
• Little to no rest in between. The goal of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exercise to another without stopping. Maybe you rest after the whole circuit. Maybe.
• Rinse and repeat. Generally, you’ll run through your circuit a few times. Three rounds are common.

Make sense?

The point here is to work different parts of your body with different exercises, and then while those parts are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength.

Plus you’ll burn calories!

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 , and you’re short on time, we recommend circuit training.

Our  Beginner Bodyweight Circuit   would be a great place to begin, and you can download a worksheet to help you get started right here:

Why Should I do circuit training?

Generally, you’ll hear exercise divided into strength training or aerobic exercise (cardio).

What’s the difference, you wonder?

• Strength training. Strength training is also referred to as anaerobic exercise, which would be a short burst of energy for movement. Think of a push-up or pull-up . These exercises help build muscle and strength.
• Aerobic Exercise. “Aerobic” means “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running , biking , or jumping jacks would be examples of aerobic exercise.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

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

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick  strength training : when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calories burned).

Before and after your circuit training: Warm up and stretch

No matter which circuit you pick, I want you to start with one important thing:

I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci (you might  know her incredible story ) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for circuit training, with a circuit?!

Yes, yes I did.

If you’re curious, here’s my personal (advanced) warm-up:

THE NERD FITNESS ADVANCED WARM-UP:

• Jump rope: 2-3 minutes 
• Jumping jacks: 25 reps
• Bodyweight squats: 20 reps
• Lunges: 5 reps each leg.
• Hip extensions: 10 reps each side
• Hip rotations: 5 each leg
• Forward leg swings: 10 each leg
• Side leg swings: 10 each leg
• Push-ups: 10-20 reps
• Spider-man steps: 10 reps

Our goal isn’t to tire you out. Instead, we want to warm you up.

That’s step one .

Completing your chosen circuit training routine would be step two .

Below, you’ll find 15 workouts you can follow along with!

Beginner Bodyweight Workout Circuit

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

• Push-ups: 10 reps
• Walking lunges – 10 each leg
• Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
• Plank: 15 seconds
• Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

We also turned this workout into a fun infographic with superheroes, because that’s how we roll:

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

• Complete this workout at home, no equipment required
• Avoid the common mistakes everybody makes when doing bodyweight exercises
• Learn how to finally get your first pull-up

We also have another variation of this workout that we share in that article, which is PERFECT if you’re unfamiliar with any of these exercises!

Advanced Bodyweight Exercises Circuit

If the beginner circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit .  The workout looks like this:

• One-legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]
• Walking lunges: 20 reps (10 each leg)
• Jump step-ups: 20 reps (10 each 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]
• Plank: 30 seconds

I warn you, the above circuit will hurt… in a good way. You should be proud if you can get through this three times.

Do you have a nearby playground? Why not work out there!?! If you have kids, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exercises.

• Alternating step-ups: 20 reps (10 each leg)
• Elevated push-ups: 10 reps
• Swing rows: 10 reps
• Assisted lunges: 8 reps each leg
• Bent leg reverse crunches: 10 reps
• Bench jumps: 10 reps
• Lower incline push-ups: 10 reps
• Body rows: 10 reps
• Lunges: 8 reps each leg
• Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

For more ideas on how to train at a playground, check out:

50 Different Workout Exercises for the Playground

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up , but you can also just watch the video and see the workout here:

• Halos: 8 reps (each side)
• Goblet squats: 10 reps
• Overhead presses: 8 reps (each side)
• Kettlebell swings -OR- Romanian Deadlifts: 15 reps
• Bent Over Rows: 8 reps (each side)
• Front rack reverse lunge: 6 reps (per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches .

If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:

• Complete this workout at home or gym with 1 kettlebell.
• Avoid the common mistakes everybody makes when doing kettlebell exercises.
• Build strength, burn fat, level up your life!

Have access to a dumbbell but not much else? I got you! Here are two different workouts you can alternate between:

Dumbbell Circuit Day 1

3 rounds of:

• Dumbbell Lunge x15 (each leg)
• Dumbbell Overhead Press x15 (each arm)
• Dumbbell One-Arm Row x15 (each arm)
• Dumbbell Tricep Extension x15

Dumbbell Circuit Day 2

• Dumbbell Goblet Squa t x15
• Dumbbell Floor Press x15 (each arm)
• Dumbbell Pullover x15
• Dumbbell Bicep Curls x15 (each arm)

If you have access to multiple dumbbells, you can increase the weight over time to level up. If you don’t, add more reps instead!

Another great circuit for those of you with limited equipment – here’s our resistance band workout . Aim to complete 3 rounds of the following:

• 12 Band Squats
• 10 Overhead Presses
• 12 Band Deadlifts
• 10 Arm Rows (per side)
• 10 High to Low Band Rows
• 10 Arm Chest Presses (per side)
• 10 Pallof Presses (per side)

Make sure to follow-along with Coach Matt in the video for technique tips and tricks!

Beginner Gym Circuit Training

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym . The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also walk you through each movement for both Days A and B below. I would recommend picking one of our 6 Beginner Gym Workouts , going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT:

• Barbell squats : 10 reps
• Push-ups : 10 reps
• Pull-ups or pull-up alternatives : 10 reps

Day B GYM WORKOUT:

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

Alternate your circuits on different days. Rest in between. “ Day A” could be Monday. Rest Tuesday. Wednesday could be “ Day B .”

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build confidence with weight training! If that sounds like you…

The Hotel Workout Circuit: For Travelers that Train

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a broken treadmill, and no free weights. 

Instead, how about a workout circuit you can do in the room itself?! Utilize the furniture to its full potential.

Hotel Circuit Level 1

• Bodyweight squats : 20 reps
• Incline push-ups : 15 reps (feet on floor, hands on edge of bed or desk)
• One-arm luggage rows : 10 reps (each arm, use your suitcase as your weight)
• Reverse crunches : 10 reps

Hotel Circuit Level 2

• Overhead Squats : 25 reps
• Push-Ups : 20 reps
• Inverted Rows  using the desk in your hotel room: 10 reps
• Reverse Crunches : 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3 !

Nerdy Circuit Training Exercises

If those workouts above don’t tickle your fancy, we have these other nerdy circuits you can do too!

• Rolling squat tuck-up jumps: 5 reps
• Side-to-side push-ups: 5 reps
• Modified headstand push-ups: 5 reps
• Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
• Handstands against wall: 8 seconds

• ‘180 Degree’ jump turns: 5 reps
• Tuck front lever hold: 8 seconds
• Tuck back lever hold: 8 seconds
• Low frog hold: 8 seconds

Superset 1: The Fellowship of the Ring

• “YOU SHALL NOT PASS!” Slams: 3 medicine ball slams
• Legolas Bow Pulls: 7 renegade rows
• “One does not simply walk/lunge into Mordor”: 9 lunges , each leg
• Hip “Bridge of Khazad Dum”: 1-minute hip raises and hold at the top position

Superset 2: The Two Towers

• Riders of ROWhan: 3 bodyweight rows
• Gimli “Shall I get you a box?” jumps :  7 box jumps – REALLY explode
• Helm’s Deep- Squats : 9 bodyweight squats – get your ass to the ground
• Tower of Orthanc Holds: 1 minute (Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands .)

Superset 3: The Return of the King

• Eowyn “I am no Man!”makers :  3 manmakers
• Light of Galadriel raises: 7 arm overhead dumbbell presses
• “Army of Dead”lifts: 9 lightweight reps, barbell or dumbbell
• Samwise Gamgee Carries: 1 minute (Demonstrated here by AKLulu carrying me at a NF meetup ) A heavy sandbag over the shoulder works too. No sandbag? Just carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The below circuit is no joke. Then again, neither were the Spartans.

• Pull-ups: 25 reps
• Deadlifts with 135lbs: 50 reps
• Push-ups: 50 reps
• ‘24-inch’ Box jumps: 50 reps
• Floor wipers: 50 reps
• Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side

The above sequence is designed to be completed once. Break it up however you need into different sets. If you can go through it twice, you’re ready to defend Greece.

• Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
• Medicine Ball Slam / Quick Downwards Bodyweight Squat: 10 reps
• Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
• Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You’ll need actual rest.

There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout , you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exercises from this list to build your own circuit training workout , or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

• Jumping Jacks
• Walking Jacks
• Mountain climbers
• Running in place
• Rowing machine
• Long-distance jumps

UPPER BODY PUSH EXERCISES:

• Push-ups ( any variation )
• Overhead Press
• Bench Press

UPPER BODY PULL EXERCISES

• Dumbbell rows
• Bodyweight rows
• Negative pull-ups or chin-ups
• Pull-ups or Chin-ups

LOWER BODY EXERCISES

• Bodyweight squats
• Kettlebell swings
• Deadlifts or Romanian Deadlifts

CORE EXERCISES :

• Side planks
• Reverse crunches
• Hanging leg raises
• Farmer carries (carry dumbbells and walk around)

Pick 3-5 exercises, and arrange them as we discuss in our “ How to Build Your Own Workout Routine .” We also have The 42 Best Bodyweight Exercises for movements that you can choose from.

Do 3 circuits with 10 reps of each exercise, one after the other!

Have fun and keep things interesting. And if you don’t want to build your own workout, that’s cool too! We have 15 free workouts in this article, and we can also do all the heavy lifting for you.

(Well, not literally DO the heavy lifting, but you know what I mean.)

We create custom workout solutions for busy people just like you in our 1-on-1 Coaching Program . Let us create a workout and help you make better food choices.

It’s like having a Yoda in your pocket (again, not literally).

How to Stretch After Circuit Training

Once you finish your workout, the final step (three) would be stretching and cooling down. No matter what circuit you go through, stretch after a workout . It can help a lot with muscle recovery .

Scope this video for an awesome stretching sequence to follow:

You could also do some yoga poses . For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for punishment!

For more ideas on how to make the most of your stretches, check out The Ultimate Guide for Improving Flexibility in 30 Days . It has Spider-Man in it, so you know we aren’t messing around.

Getting Started With Circuit Training

There are all sorts of different ways to do circuit training. We just showed you fifteen.

YOUR MISSION: Complete one of the above circuit training workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit . It’ll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Find a circuit you’re comfortable with, and do it.

Then do it next week. And the following. And track your progress ! 

If you add circuit training to your fitness routine, you’ll be on a solid path for leveling up your life.

PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.

All Photo credits can be found right here [1] .

• Photo Source: raptor , laymul © 123RF.com, Morning run with the Fitbit ,  gym , hotel room , Ekaterina Minaeva © 123RF.com, Nattapol Sritongcom © 123RF.com,  gforce , 

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How to Build the Perfect Circuit Training Workout

Bored of doing the same old exercise routine? Follow these simple steps to create your own circuit training session for a more exciting workout.

Imagine a hard-hitting workout routine that mixes cardio and strength training, has you in and out of the gym in 30 minutes, and leaves you looking forward to your next workout. Sound too good to be true? It's not — it's called circuit training.

What Is Circuit Training?

Circuit training is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between each movement. The result is a workout that taxes your muscular strength and endurance and your cardiorespiratory system. You've likely done circuit training in boot camp-style classes and didn't even realize it.

Benefits of Circuit Training

Circuit training workouts have a ton of benefits. For starters, it's a great boredom buster. If you find yourself constantly watching the clock during your workout and counting down the seconds until it's over, then circuit training is definitely worth a try. It's a surefire way to shake up your workout routine, since moving quickly from one exercise to the next means your mind doesn't have time to wander or zone out. Plus, there are endless ways to customize, modify, and progress your circuit training workout to reach your goals in record time.

You'll also burn calories more efficiently. Your body goes through a post-workout recovery period (called the afterburn effect ) that requires more energy when performing circuit training workouts than other methods — such as steady-state, moderate-intensity routines. Because of this, you can expect to burn 8 to 15 percent more calories when opting for high-intensity circuit training, according to the American College of Sports Medicine. And when your circuit training workout combines cardio and strength moves, you'll also increase muscle — basically, you can check off multiple training goals with this one workout.

How to Create a Circuit Training Workout

Figuring out how to set up an effective circuit training workout on your own can be pretty daunting at first. So to give you a hand, here are six easy steps to help you build your perfect routine.

Step 1: Set a Time Limit

Circuit training workouts are based around a set number of "stations" that you repeat until your time runs out, so knowing how much time you have can help you determine how many circuits you'll need to complete and how hard you'll need to work. Anywhere from 10–45 minutes is ideal for circuit training — but the shorter the workout, the harder you should be pushing.

And since you're alternating which body part you're working during each move, there's no need to rest between exercises. Think of it like this: Your arms get a break during squats, and your legs get a break during push-ups .

Example circuit training workout: One minute at five different stations. Repeat that for six rounds and it adds up to a 30-minute workout .

Step 2: Pick an Upper-Body Exercise

The trick with circuit training is to use whatever you have handy. If you're at the gym, you have a wide range of options — but all you really need is your body. (Here's a great at-home HIIT circuit training workout you can steal.) You can choose a different upper-body move each round or simply repeat the same exercise every time if you want to keep things simple. Depending on which style you'd prefer, you can either cycle through all of these exercises or just pick your favorite.

Upper-Body Circuit Training Exercises:

Circuit 1: Shoulder press

Circuit 2: Bent-over row

Circuit 3: Standing dumbbell curl

Circuit 4: Triceps dip

Circuit 5: Push-up

Circuit 6: Russian twist

Step 3: Pick a Lower-Body Exercise

Just like you did with the upper body, choose exercises that will work each part of your lower body. You can change up the moves each round or keep them the same.

Lower-Body Circuit Training Exercises:

Circuit 1: Forward lunge or walking lunge

Circuit 2: Sumo squat

Circuit 3: Calf raise

Circuit 4: Hamstring curl on a Swiss ball

Circuit 5: Deadlift

Circuit 6: Superman

Step 4: Pick a Compound Exercise

Weight training is an excellent workout, but you'll really get your heart rate up by adding in some total-body movements to your circuit training plan. Again, choose one of the below or cycle through all six of these moves.

Compound Circuit Training Exercises:

Circuit 1: Jumping lunge

Circuit 2: Mountain climbers

Circuit 3: Thruster (squat to shoulder press)

Circuit 4: Barbell clean

Circuit 5: Bench hop-over

Circuit 6: Single-arm kettlebell swing

Step 5: Add In One Minute of Max-Effort Cardio

Research shows that engaging in cardio regularly is an effective way to improve cardiorespiratory fitness. Pick your favorite type of cardio to add to your circuit training workout and go all out for one minute.

Cardio Circuit Training Exercises:

Circuit 1: Running

Circuit 2: Jumping rope

Circuit 3: Rowing

Circuit 4: Cycling

Circuit 5: Uphill jogging

Circuit 6: Stair climbing

Step 6: Take a One-Minute Rest

You've earned it. Let your heart rate come down and then go back through your circuit as many times as you'd like for a complete workout.

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