Unless you sit on the couch all day, we know one thing for sure. You’re likely busy at some point in your weekly routine. Personal commitments, professional responsibilities, and even seemingly uncontrollable things like the weather can get in your way.
As you continue to juggle the many curveballs life presents, your exercise routine needs to remain a beneficial constant. With so much to do and so little time, how do you fit everything in? Introducing the bodyweight circuit workout!
If you’ve got a spare 30 minutes, this circuit is for you. It combines functional movements that require little setup time, no equipment, and can be performed anywhere. This high-intensity bodyweight workout plan offers many of the same health benefits that dragging yourself to the gym would.
Ready to become more efficient and see some amazing results? Here’s the routine!
9 Moves For A Bodyweight Circuit Workout
These nine moves make up the foundation of our high-intensity bodyweight circuit routine. Each uses a functional movement pattern that requires little set-up time and no equipment. Here are the circuits:
Circuit One:
- Bodyweight Squat.
- Push-Up.
- Jumping Jack
Circuit Two:
- Pull-Up.
- Single-Leg Deadlift.
- Jump Squat.
Circuit Three:
- Bear Crawl.
- Crab Walk.
- Burpee.
These are the best nine bodyweight exercises to use as part of a functional bodyweight circuit. You may change the exercise order within the circuits if needed. The main thing is that you stick to the fundamental circuit structure.
9 Exercises For A Bodyweight Circuit Workout
These are the nine bodyweight exercises that we’ve included in our versatile circuit workout. Each one uses a functional movement pattern to develop several useful physical characteristics. Here’s the key information for each one.
Bodyweight Squat
The bodyweight squat should be first on your circuit list if you’re looking for a versatile exercise. This functional full-body movement is easy to perform and offers a host of useful benefits.
The basic movement pattern requires you to come into a seated position from standing and then power back up. Performing it builds mobility, muscular endurance, and full-body coordination.
The quadriceps muscles work as the primary movers. They straighten your knees as you push out of the bottom position. The gluteus, hamstrings, hip abductors, hip abductors, calves, and core muscles act as secondary movers.
How To Do
- Stand straight with your feet shoulder-width apart. Cross your hands in front of you or keep them by your sides.
- Inhale and engage your core. Exhale and drive your hips back into a seated position. At the same time, bend your knees while keeping your chest up and back neutral.
- Pause briefly as your upper legs come parallel to the ground.
- Inhale and push through your legs to drive back to the starting position.
Tips
- Focus on a point in front of you as you squat down. This helps to maintain balance and exercise focus.
- If you can’t squat down without raising your heels, place some plates underneath them. This reduces the ankle mobility requirements.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Push-Up
The push-up movement is a tried and tested bodyweight exercise that remains a circuit favorite due to its versatility. It offers several variations that change the exercise focus and difficulty level.
Its simple movement pattern requires you to lower your body to the floor and push up while maintaining a straight position. This builds muscular strength, full-body coordination, and mobility.
The three heads of the chest muscles perform primary roles. They bring the arms into and behind the body as you lower down. The secondary movers are the triceps, front shoulders, quads, glutes, and core muscles.
How To Do
- Assume a facedown position on a mat or padded area. Come onto your hands and knees.
- Your arms should be shoulder-width apart, with both hands pointing out at slight angles. Ensure you’re on the balls of your feet with your elbows tucked into your sides.
- Maintain a straight line from your heels to your head at all times.
- Inhale and engage your core. Exhale and bend your elbows to lower to the ground. Keep them tucked in.
- Pause briefly at the bottom position before your chest touches the ground.
- Inhale and extend your elbows to bring your body back to the starting position under control.
Tips
- Different push-up variations can be used to change the exercise difficulty. Come onto your knees if you find the normal movement too difficult.
- Maintain core engagement to keep the body position straight. This ensures your hips don’t sag or rise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Jumping Jack
Jumping jacks are a classic full-body circuit exercise that focuses on cardiovascular conditioning. The dynamic movement pattern requires you to bring your arms up while both legs jump out. You then return using a dynamic jump movement.
This improves cardiovascular health, coordination, and body composition. The easy set-up and performance make them well-suited for a high-intensity circuit routine.
This full-body movement targets your quads, hamstring, calves, and core as primary movers. Your hip adductors, hip abductors, and shoulders perform secondary roles.
How To Do
- Assume a standing position with your feet together and arms by your sides.
- Jump up and widen your leg stance. At the same time, bring your arms into the air to raise them above your head.
- Jump again to return to the starting position.
Tips
- Ensure you maintain a controlled breathing pattern during the allocated time. This brings vital oxygen to the working muscles and brain.
- Your feet should come out and back into the same reference points each jump. This ensures a stable exercise position.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Pull-Up
The pull-up is a functional bodyweight exercise that works well at the start of a challenging circuit routine. It requires you to pull yourself up to the height of a raised bar while maintaining stability. With this, it develops muscular strength, mobility, full-body coordination, and grip strength.
Its versatile nature means you can easily change the difficulty by adding resistance bands or using variations. Whatever your goals, the pull-up is a great addition to a circuit or full-body calisthenics workout.
The latissimus dorsi and lower trapezius muscles work as primary movers by pulling your arms in and behind the body. The rear deltoids, biceps, brachialis, core, wrist flexors, and wrist extensors perform secondary roles.
How To Do
- Stand directly in front of a raised pull-up bar. Your feet should be hip-width apart.
- Grasp the bar with a double overhand grip (palms facing forward). Hang freely with your arms and legs straight.
- Inhale and engage your core. Exhale and pull your chin to bar height.
- Pause briefly at the top position as your chin comes in line.
- Inhale and extend your elbows to come back to the starting position under control.
Tips
- Attach a resistance band to the bar if you find the normal movement too hard. This takes some weight away while allowing you to practice the technique.
- Keep a neutral head position throughout. Avoid tucking your chin or raising your head excessively.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Single-Leg Deadlift
The single-leg deadlift is the foundational deadlift movement performed on one leg. It specifically focuses on the posterior chain or the muscles at the back of the body. This ensures well-rounded development, builds functional movement, and enhances full-body coordination.
Performing posterior chain exercises is a great way to improve symptoms of chronic lower back pain. With an estimated annual cost of $100 million, this exercise is an important circuit addition.
The primary movers are the hamstrings, gluteus, and erector spinae muscles. They extend the hips as you come out of the bottom position and maintain stability. Secondary movers include the quadriceps, hip abductors, hip adductors, and iliopsoas.
How To Do
- Stand straight with your feet close together. Your arms should be by your sides with your head up and looking forward.
- Inhale and engage your core. Exhale and bring your left leg back while lowering your torso and reaching forward with the same arm.
- Your hips should come back while the right leg remains in the same position with a slight bend.
- Maintain a neutral back position as your hand comes down to the floor. Your left leg should be parallel to the ground.
- Pause briefly at the bottom position as your hand reaches your feet.
- Inhale and return to the starting position by bringing your torso up and driving your hips forward.
- Repeat the same technique cues with the other leg once you’ve performed the started repetitions.
Tips
- The non-working arm should stay by your side during the movement. This helps to maintain balance.
- Allow your head to follow your body. This ensures a natural position to limit potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Jump Squat
The jump squat is a dynamic version of the functional squat movement. It combines the same foundational elements with a dynamic conditioning challenge. The simple movement pattern and small set-up time make it an excellent bodyweight circuit exercise.
The primary movers are the quadriceps. They extend the knees as you come out of the bottom position to jump up. The core, gluteus, hamstrings, hip adductors, and hip abductors perform secondary roles.
Alongside being ideal for circuit training, they build explosive power, balance, and full-body coordination.
How To Do
- Stand straight with your feet shoulder-width apart.
- Ensure your chest is up with your head looking forward. Maintain a neutral back position.
- Inhale and engage your core. Exhale and drive your hips back while bending your knees. You should come into a seated position while your torso stays upright.
- As your upper legs come parallel to the ground, inhale and extend your hips and knees to jump up.
- Come back down onto the balls of your feet under control to assume the same starting position.
Tips
- Keep your hands by your sides or crossed in front of you. This can be changed depending on your preferred option.
- Aim to land in the same place where you jumped from. Your feet should come to the same spots for each repetition.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Bear Crawl
The bear crawl is a full-body dynamic conditioning movement that literally gets you crawling like a bear. While facing the ground, you crawl along on your hands and feet in a bear-like position. It’s a great all-in-one circuit exercise that builds cardiovascular conditioning and improves muscular strength and endurance.
The three heads of your shoulder muscles complex work as the primary movers. They flex and extend your arms to propel you forward. Your quads, hamstrings, gluteus, calves, triceps brachii, iliopsoas, and core muscles perform secondary roles.
How To Do
- Kneel on the ground, placing your hands on the floor directly underneath your shoulders. You should be on the balls of your feet with slightly bent knees.
- Engage your core. Move each hand forward, followed by each leg. This should resemble a continuous, dynamic movement pattern.
- Continue the bear crawl for the stated distance or time.
Tips
- Adjust your crawl space depending on your conditions. The main thing is to crawl for the stated time or distance.
- Maintain a controlled breathing pattern throughout the crawl. Avoid holding your breath at any point to ensure sufficient oxygen exchange.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Crab Walk
The crab walk is another great animal-themed dynamic movement well-suited to a high-intensity circuit routine. The movement pattern requires you to walk on your hands and knees with your body facing up, like a crab. This requires shoulder mobility, muscular endurance, and full-body conditioning.
The primary movers are the three heads of the triceps brachii muscles. They keep the arms extended while helping to propel them along. The shoulders, core, gluteus, quads, and hamstring muscles perform important secondary roles.
How To Do
- Sit on the ground with your feet flat on the floor and knees bent in front of you.
- Bring your arms by your sides and place your hands flat beneath your shoulders. Your fingers should be pointing out to the sides.
- Engage your core. Lift your hips off the ground to come into a raised V-shape. Your torso should be one part of the V-shape, while your upper legs should be the other.
- Bring your right foot forward while your left arm comes forward at the same time. Once they’re both flat again, repeat the same actions with your opposite foot and arm.
- Repeat these alternating movements to walk forward.
- Continue for the desired time or distance.
Tips
- Keep your core engaged throughout the walk. This keeps the raised V position without letting your hips touch the ground.
- Focus on a point in front of you while walking. This helps to maintain exercise balance.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Burpee
The burpee movement is a hybrid workout that builds muscular strength, functional movement, and full-body conditioning. This makes it a popular inclusion in many high-intensity circuits.
It requires you to lower into a squat before kicking both legs back into a push-up position. Your upper body then takes your weight as your legs come back in, and you return to standing.
What makes the burpee so great is that it’s easy to transition into from the bottom and top positions. Because of its versatility, it can be easily placed alongside other exercises.
The core, hamstrings, quads, gluteus, and calf muscles work as primary movers. Secondary movers include the front deltoids, chest, and triceps brachii muscles.
How To Do
- Stand straight with your feet hip-width apart. Your arms should be by your sides. Ensure your chest is up with your head facing forward.
- Engage your core. Drive your hips back while bending your knees to come into a low squat.
- Bring your hands to the floor while pushing your torso forward. Allow your upper body to take your weight.
- Kick both legs back into a straight position, landing on the balls of your feet. This is similar to a starting push-up position.
- Immediately bring both legs to your chest so your feet come next to your hands.
- As your feet come in, bring your hands and torso back up to assume the standing position.
Tips
- Each burpee should be performed using one fluid movement pattern. Link the different technical elements together as stated above.
- Practice the different parts in a mirror or with the help of a gym partner. This can help you to perfect the movement.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 | 30 seconds |
Best Bodyweight Circuit Workout Routine
Sometimes, keeping things simple is exactly what’s needed to see consistent progress. Focus on foundational exercise movements while implementing fundamental training principles. That’s exactly what you get with this circuit workout.
The general idea of our bodyweight circuit routine is simple enough. Perform a high training volume using bodyweight movements with little rest. We’ve split the workout into three circuits, each using three exercises.
Each circuit requires you to perform five rounds of the stated repetitions or time. These should be done using the correct technique with as little rest as possible in between. Once you complete the three exercises, that’s one round.
Complete five rounds, and then rest for two minutes. Move on to the next circuit and repeat the same procedure. Perform three circuits to take your training volume to nine exercises for five sets.
This brings your total circuit workout to 45 sets, all within approximately 30 minutes of your time.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Circuit 1 | ||||
| Bodyweight Squat | 5 sets | 15 reps | N/A | |
| Push-Up | 5 sets | 12 reps | N/A | |
| Jumping Jack | 5 sets | 45 seconds | N/A | |
| Circuit 2 | 2 minutes | |||
| Pull-Up | 5 sets | AMRAP* | N/A | |
| Single-Leg Deadlift | 5 sets | 10 reps on each side | N/A | |
| Jump Squat | 5 sets | 15 reps | N/A | |
| Circuit 3 | 2 minutes | |||
| Bear Crawl | 5 sets | 20 seconds | N/A | |
| Crab Walk | 5 sets | 20 seconds | N/A | |
| Burpee | 5 sets | 20 reps | N/A |
*AMRAP = As Many Reps As Possible
What Is Circuit Training?
Circuit training can be defined as a consecutive series of timed exercises performed one after another. The exercises used, rest times, and circuit organization vary between workouts. Repetition amounts may also be used for some exercises if deemed more appropriate.
The quick circuit pace combined with different functional exercises offers a time-saving workout that leads to well-rounded development. Benefits may include improved muscular strength and endurance, better cardiovascular conditioning, and enhanced mobility and function. The high-intensity, timed nature may also provide additional body composition benefits over regular workouts.
Benefits Of This Bodyweight Circuit Workout
These are the most important benefits of performing our bodyweight circuit routine. Ensure you perform the circuit consistently while using the correct form described.
Implements High-Volume Training
Training volume is a key determinant of resistance exercise. When performing bodyweight movements, increasing the volume provides the intensity needed for beneficial adaptations to take place.
This is known as applying progressive overload. This fundamental principle refers to the intentional manipulation of the different training variables to promote an adaptive response.
Our bodyweight circuit workout focuses on high-volume training using less rest. This provides sufficient volume for the progressive overload principle to take place. With this, consistent performance can improve muscular strength, endurance, mobility, body composition, and cardiovascular health.
Builds Functional Movement Patterns
Functional movement is the foundation of everything we do. This refers to movement patterns that closely resemble those used in activity, exercise, and tasks of daily living.
Training routines that use these can help to improve function and with it, quality of daily living. Daily tasks and activities such as carrying shopping bags and picking up the kids can be done without struggle.
Our bodyweight circuit routine uses several functional movement patterns at its core. These include the squat, push, pull, hinge, and balance. With this, regular performance of our bodyweight circuit routine can build functional movement patterns.
Easily Accessible With Little Time Commitment
Training barriers are things that get in the way of a consistent training schedule. Some of these may be individual, and others may be more commonly known. Common ones include accessibility, lack of time, lack of equipment, and cost.
Our circuit routine is easily accessible and adaptable, requires little time commitment, no equipment, and costs nothing. This takes away all the suggested common barriers.
Therefore, it can be used as a fun and engaging way to train by yourself or with your friends. There is no downside!
How Many Times A Week Should You Do This Routine?
When working out your training frequency, you have two main factors to consider. These are your training volume or total work performed over a set period and recovery. Performing a sufficient weekly volume while allowing enough recovery should be your main goal.
This means that this circuit routine can be performed three times per week. This gives you the freedom to choose your workout days while allowing the minimum suggested 48-hour recovery between sessions.
An example week could look like this:
- Monday — Circuit Workout.
- Tuesday — Rest.
- Wednesday — Circuit Workout.
- Thursday — Rest.
- Friday — Circuit Workout.
- Saturday — Active Rest.
- Sunday — Active Rest.
Your active rest days can involve low to moderate activities like walking in the park, yoga, and foam rolling. This part is up to you. The idea of active rest is to stimulate the recovery process without putting too much stress on the body.
Expert Training Tips
- Use Appropriate Exercise Variations — Our circuit workout is designed for beginner to intermediate gym goers. However, feel free to use the variations where stated if you need to reduce the difficulty. This ensures correct technique while limiting potential injury risk.
- Switch Your Circuit Days — We’ve designed our circuit to be used three times a week. This gives you the freedom to switch your circuit days based on your schedule. Switch them as needed while allowing 48 hours of rest between sessions.
- Focus On Your Mind-Muscle Connection — Your mind-muscle connection refers to the way you think about a muscle being used. Think about the primary movers when you perform each movement above. This can help to improve muscle activation and hypertrophy.
- Warm-Up Properly — Warming up properly is vital to ensure sufficient muscle temperature and joint lubrication. This helps to prepare the body for exercise and reduce injury risk. Perform aerobic exercise followed by a series of dynamic stretches that focus on the same primary movers.
Conclusion
Our bodyweight circuit routine is proof that you don’t always have to overcomplicate things to make them work. It implements the fundamental training principles using bodyweight exercises that improve function and physical performance. The bodyweight nature means it requires no equipment and can be performed anywhere.
Whether you’re stuck for time or looking for a high-intensity circuit that works, give our bodyweight circuit a go. With the right approach, we’re sure that you won’t be disappointed.
Frequently Asked Questions
A bodyweight circuit workout is a series of bodyweight movements performed in quick succession with no rest. The frequency and rest periods vary between circuits.
You can certainly get in shape with just body weight if you apply the main training principles correctly. Focus on your training volume, intensity, and rest periods.
A bodyweight circuit can build muscle with enough volume and the correct intensity. Apply the progressive overload principle to increase these as you progress your training.
You can do a bodyweight circuit every day, but this wouldn’t allow sufficient recovery. Perform this bodyweight circuit three times a week to allow enough time for this to take place.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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