15 Circuit Training Routines: Try These Fast Workouts Anywhere!

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 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*:

Let’s jump right in.

What is Circuit Training?

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

Our 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 or . 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.” , , 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 : when you strength train, you break your muscles down, and your body needs to work extra hard over the next 24-48 hours to (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:

Warm-up!

I cover why 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 ) 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 article, is as follows:

Bodyweight squats: 20 reps
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:

We also have another 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 . The workout looks like this:

One-legged squats – 10 each side [warning super-difficult, only attempt if you’re in good enough shape]
Bodyweight squats: 20 reps
Walking lunges: 20 reps (10 each leg)
Jump step-ups: 20 reps (10 each leg)
Pull-ups: 10 reps [or ]
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 hurt… in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

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 for some Level Three exercises.

Level One:

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

Level Two:

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

Kettlebell Workout Circuit

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

Here’s our , 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: .

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

Dumbbell Workout Circuit

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:

x15 (each leg)
x15 (each arm)
x15 (each arm)
x15

Dumbbell Circuit Day 2

3 rounds of:

t x15
x15 (each arm)
Dumbbell Pullover x15
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!

Resistance Band Circuit

Another great circuit for those of you with limited equipment – here’s our . 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 you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our . 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 , going through the leveled progressions, and working your way up to the circuits below:

DAY A GYM WORKOUT:

: 10 reps
: 10 reps
or : 10 reps

Day B GYM WORKOUT:

Barbell Romanian deadlifts/: 10 reps
Push-ups: 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.

Ugh.

Instead, how about in the room itself?! Utilize the furniture to its full potential.

Hotel Circuit Level 1

: 20 reps
: 15 reps (feet on floor, hands on edge of bed or desk)
: 10 reps (each arm, use your suitcase as your weight)
: 10 reps

Hotel Circuit Level 2

: 25 reps
: 20 reps
using the desk in your hotel room: 10 reps
: 15 reps

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

Check out our 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!

Day 1

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

Day 2

‘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
Legolas Bow Pulls: 7
“One does not simply walk/lunge into Mordor”: 9 , each leg
Hip “Bridge of Khazad Dum”: 1-minute and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 rows
Gimli “Shall I get you a box?” : 7 box jumps – REALLY explode
Helm’s Deep-: 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 .)

Superset 3: The Return of the King

Eowyn “I am no : 3 manmakers
Light of Galadriel raises: 7 arm overhead
“Army of Dead”lifts: 9 lightweight reps, or
Samwise Gamgee Carries: 1 minute (Demonstrated here by ) 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
Pull-ups: 25 reps

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.

Boom!

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.

Complete List of Circuit Training Exercises

You can do any of the workouts in this article and get a great workout, but if you want to , 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 , or suggest your own for us to add in the comments below!

CARDIO EXERCISES:

Jump rope
Jumping Jacks
Walking Jacks
Burpees
Mountain climbers
Stairs
Sprints
High knees
Running in place
Long-distance jumps
Box jumps

UPPER BODY PUSH EXERCISES:

Push-ups ()

UPPER BODY PULL EXERCISES

Dumbbell rows

LOWER BODY EXERCISES

Bodyweight squats

Planks
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 “.” We also have 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 . 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, . It can help a lot with .

Scope this video for an awesome stretching sequence to follow:

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

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

For more ideas on how to make the most of your stretches, check out . 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 . 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. !

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

-Steve

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.

Footnotes ( returns to text)