circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna provide you with EVERYTHING it’s worthwhile to do your first kickass circuit coaching exercise as we speak.

I imply come on, it has dinosaurs in it.

These exercises are just like the customized packages we construct for our On-line Teaching Purchasers who work out at house, 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?

For those who’re hoping circuit coaching will maximize your leads to a minimal period of time, one of many 15 circuits beneath will do the trick:

Let’s bounce 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 you then repeat the sequence.

After which once more.

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

That’s circuit coaching.

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

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

  • A number of totally different workout routines. A traditional circuit could have 5 to 10 totally different actions per circuit. You’ll usually hear these known as “stations.” Overhead press station, squat station, and so forth.
  • Little to no relaxation in between. The aim of circuit coaching is to maintain your coronary heart fee up. Ideally, in case 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. Usually, you’ll run by means of your circuit a number 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 components of your physique with totally different workout routines, 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 anyone with restricted time, doing a power coaching circuit is more practical at constructing power and burning fats than an equal quantity of cardio.

In different phrases, in case you are attempting to shed extra pounds, try to be doing circuit coaching.

Our Newbie Body weight Circuit can be an incredible place to start, and you’ll 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!

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

What’s the distinction, you surprise?

  • Energy coaching. Energy coaching can be known as anaerobic train, which might be a brief burst of vitality for motion. Consider a push-up or pull-up. These workout routines assist construct and tone muscle.
  • Cardio Train. “Cardio” means “wants oxygen.” Your coronary heart fee will increase to get oxygen the place your physique wants it, thus the phrase “cardio.” Working, biking, or leaping jacks can be examples of cardio train.

The factor a few circuit is, you really do each classes. Presses and lunges fall into power coaching. Leaping jacks are cardio.

And because you aren’t stopping a lot in between stations, you’ll want extra oxygen, and voila. Much more cardio.

With circuit coaching, you construct muscle and burn fats WHILE constructing stamina.

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

circuit training is a win win win

There’s some debate on what sort of train is healthier for weight reduction: cardio or anaerobic.

My ideas?

For those who’re restricted on time and solely can decide one, I might decide power coaching: if you power prepare, you break your muscle mass down, and your physique must work additional exhausting over the following 24-48 hours to rebuild these muscle mass (with elevated energy burned).

We work with our 1-on-1 Teaching Purchasers to create packages that mix each power and cardio in a enjoyable manner – it actually comes right down to a program that you just really WANT to do.

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

Some stretching a rubber band

Irrespective of which circuit you decide, I need you to begin with one vital factor:


I cowl why it is best to at all times 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 mass energetic and your coronary heart fee up.

It will assist you do workout routines correctly and assist stop damage. 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 utilize to heat up as nicely:

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

For those who’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 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 an alternative, 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’ll be able to observe together with! And in case you like our type of exercises, you would possibly like our new app, Nerd Health Journey!

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

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

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 means of this circuit thrice. For those who don’t have milk in the home for the rows, discover one thing of roughly the identical weight with an excellent 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 enroll within the field beneath:

Superior Body weight Workout routines Circuit

If the newbie circuit above is just too straightforward 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)
  • 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 harm… in a great way. You need to be proud if you will get by means of this thrice.

Playground Exercise Circuit

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

I’ll provide you with 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 means of an entire set thrice, 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 too 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 thrice, go forward and put your kettlebell away on your remaining step: stretches.

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

We even have a enjoyable new journey in our app that may let you prepare along with your kettlebell proper alongside Hack Morris (this can make sense extra sense when begin).

Soar in proper now on your free trial:

Newbie Fitness center Circuit Coaching

use free weights and to do circuit training

When you’ve got entry to a gymnasium, you could have a variety of circuit choices.

If it’s your first time stepping foot in a health facility, take a look at our Newbie’s Information to the Fitness center. The gymnasium is usually a scary place, however we’ll provide you with a technique to get comfortable.

(Fitness center closed do to COVID? Right here’s how one can construct a gymnasium in your house.) 

We’ll additionally stroll you thru every motion for each Days A and B beneath. I might suggest choosing one in every of our 5 Newbie Fitness center Exercises, going by means of the leveled progressions, and dealing your manner as much as the circuits beneath:



  • 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 rookies construct confidence with weight coaching! If that sounds such as you…

And you’ll obtain our full Energy 101 information too, which has this routine together with different circuits that can assist you begin constructing power as we speak:

The Resort 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 lodge room. Perhaps you’ll find the lodge gymnasium, however I guess 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.

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 lodge circuits if you’d like Stage 3!

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

For those who want worldwide accountability, exercises for house and the street, and wish knowledgeable steerage…

Nerdy Circuit Coaching Workout routines

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

If these exercises above don’t tickle your fancy, now we have 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
  • Soar pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands in opposition to wall: 8 seconds

Day 2

  • ‘180 Diploma’ bounce 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 doable. Try our Information to Handstands.)

Superset 3: The Return of the King

If you will get by means of a superset thrice, 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 beneath circuit isn’t any joke. Then once more, neither had been the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • ‘24-inch’ Field jumps: 50 reps
  • Ground 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. For those who 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 Doable. 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. For those who personal a cape, now’s the time.

Full Listing of Circuit Coaching Workout routines

A picture of a LEGO Spider-man, who is interested in weight loss.

You are able to do any of the exercises on this article and get an incredible exercise, however if you wish to construct your personal exercise, you’ll be able to completely try this too!

Here’s a checklist of workout routines you should utilize to create your exercise.

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

Decide your workout routines from this checklist to construct your personal circuit coaching exercise, or recommend your personal for us so as to add within the feedback beneath!


  1. Soar rope
  2. Leaping Jacks
  3. Strolling Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. Excessive knees
  9. Working 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. Detrimental 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 one can construct your personal exercise routine.” We even have The 42 Finest Body weight Workout routines for actions that you may select from.

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

Have enjoyable and hold issues fascinating. And in case 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.

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

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

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

Tips on how 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 might probably assist rather a lot with muscle restoration.

Scope this video for an superior stretching sequence to observe:

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

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

For extra concepts on how one can benefit from your stretches, take a look at 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 kinds of various methods to do circuit coaching. We simply confirmed you fifteen.

YOUR MISSION: Full one of many above circuit coaching exercises! For those who don’t know which one to select, begin with the Newbie Body weight Circuit. It’ll get you used to the concept of hustling from one train to the following.

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

For those who’re on the lookout for extra hands-on instruction and customised steerage, take a look at 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 each day, and how one can eat. After which, we verify in with you often to be sure to’re doing it!

For those who received this far within the article, I really need you to attempt one in every of these exercises. Proper NOW. I at all times point out an important step in a health journey is beginning it. In the present day, begin circuit coaching.

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

  • How’d it go?
  • Did you get by means 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 monitor your progress

For those who 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 one 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 perpetually.


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

Supply hyperlink