circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna offer you EVERYTHING it’s essential to do your first kickass circuit coaching exercise at this time.

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 dwelling, on the highway, and in outer house.

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

When you’re hoping circuit coaching will maximize your ends in a minimal period of time, one of many 15 circuits under 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 workouts again to again to again, and you then repeat the sequence.

After which once more.

You cycle by the deliberate sequence of workouts, or circuit, a number of occasions.

That’s circuit coaching.

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

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

  • A number of completely different workouts. A traditional circuit could have 5 to 10 completely 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 price up. Ideally, in the event you’re bodily ready, you go from one train to a different with out stopping. Possibly you relaxation after the entire circuit. Possibly.
  • Rinse and repeat. Usually, you’ll run by your circuit a couple of occasions. Three rounds are frequent.

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 completely different components of your physique with completely different workouts, after which whereas these components are recovering, you’re working in your different actions! This helps construct cardiovascular well being, whereas additionally enhancing muscular endurance and energy.

Plus you’ll burn energy!

As we lay out in our article, Cardio vs Interval Coaching vs. Weight Coaching, analysis helps that doing energy coaching circuits is nice for weight reduction and general well being.

Extra importantly, for someone with restricted time, doing a energy coaching circuit is more practical at constructing energy and burning fats than an equal quantity of cardio.

In different phrases, if you’re attempting to drop pounds, you need to be doing circuit coaching.

Our Newbie Body weight Circuit could be an excellent place to start, and you may obtain a worksheet that will help you get began proper right here:

Why Ought to I do circuit coaching?

This runner definitely has a strong core!

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

What’s the distinction, you surprise?

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

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

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

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

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

circuit training is a win win win

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

My ideas?

When you’re restricted on time and solely can decide one, I might decide energy coaching: if you energy prepare, you break your muscle mass down, and your physique must work further 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 energy and cardio in a enjoyable method – it actually comes all the way down to a program that you just truly WANT to do.

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

Some stretching a rubber band

Regardless of which circuit you decide, I would like you to begin with one vital factor:


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

This can enable you do workouts correctly and assist forestall damage. You possibly can run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you may know her unimaginable story) exhibiting you a lot newbie choices you should utilize to heat up as properly:

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

When you’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 either side
  • Hip rotations: 5 every leg
  • Ahead leg swings: 10 every leg
  • Facet leg swings: 10 every leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our aim isn’t to tire you out. As a substitute, we need to heat you up.

That’s the 1st step.

Finishing your chosen circuit coaching routine could be step two.

Under, you’ll discover 15 exercises you may comply with together with! And in the event you like our model of exercises, you may like our new app, Nerd Health Journey!

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

Proper now, you may attempt it for free for a full week (no bank card required). Soar in under:

Newbie Body weight Exercise Circuit

This exercise circuit, as we lay out in our Newbie Body weight Exercise article, is as follows:

  • Body weight squats: 20 reps
  • Push-ups: 10 reps
  • Strolling lunges – 10 every leg
  • Dumbbell rows (utilizing a gallon milk jug or one other weight): 10 every arm.
  • Plank: 15 seconds
  • Leaping jacks: 30 reps

Run by this circuit 3 times. When you don’t have milk in the home for the rows, discover one thing of roughly the identical weight with a great 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 under:

Superior Body weight Workouts Circuit

If the newbie circuit above is simply 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 either side [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 ought to be proud if you may get by this 3 times.

Playground Exercise Circuit

Do you might have a close-by playground? Why not work on the market! You probably have children, you are able to do it collectively. Or allow them to ignore you.

I’ll offer you a Degree One exercise, and a Degree Two. Try the essential playground article for some Degree Three workouts.

Degree 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

Degree 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 an entire set 3 times, go down the slide!

Kettlebell Exercise Circuit

Have a kettlebell mendacity round? Use it for a circuit!

Right here’s our kettlebell exercise full write-up, however you can even simply watch the video and see the exercise right here:

  • Halos: 8 reps (either side)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (either side)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (either side)
  • Entrance rack reverse lunge: 6 reps (per aspect)

When you’ve carried out the above 3 times, go forward and put your kettlebell away in your last step: stretches.

If you would like a kettlebell worksheet for this exercise, seize one by signing up within the field under:

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

Soar in proper now in your free trial:

Newbie Health club Circuit Coaching

use free weights and to do circuit training

You probably have entry to a health club, you might have numerous circuit choices.

If it’s your first time stepping foot in a health facility, try our Newbie’s Information to the Health club. The health club generally is a scary place, however we’ll offer you a technique to get comfortable.

(Health club closed do to COVID? Right here’s the way to construct a health club in your house.) 

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



  • Barbell Romanian deadlifts/common deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

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

We LOVE serving to individuals get began within the health club, as we’re large followers of barbell coaching and serving to freshmen 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 will help you begin constructing energy at this time:

The Lodge Exercise Circuit: For Vacationers that Prepare

Is there anyway to work out in this hotel room?

Generally, you simply plain end up caught in a lodge room. Possibly you will discover the lodge health club, however I guess it’s horrible! It most likely has 2 machines, a damaged treadmill, and no free weights. 


As a substitute, how about a exercise circuit you are able to do within the room itself! Make the most of the furnishings to its full potential.

Degree 1

Degree 2

Set the alarm clock to fifteen minutes from now and see what number of circuits you are able to do!

Try our full put up on lodge circuits if you’d like Degree 3!

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

When you want worldwide accountability, exercises for dwelling and the highway, and wish knowledgeable steerage…

Nerdy Circuit Coaching Workouts

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

If these exercises above don’t tickle your fancy, we’ve 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 aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Soar pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands towards 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 towards a wall and maintain a handstand for so long as you may 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 may get by a superset 3 times, 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 under circuit is not any joke. Then once more, neither have been the Spartans.

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

The above sequence is designed to be accomplished as soon as. When you can undergo it twice, you’re able to defend Greece.

The Wolverine Exercise Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Common Good Morning: 10 reps
  • Medication Ball Slam / Fast Downwards Body weight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row proper, repeat): 5 Rows per aspect
  • Transverse Lunge and Chop: 5 reps either side

What number of occasions do you do that circuit? AMRAP, or, As Many Rounds As Potential. I counsel setting a 12-minute timer and attending to work. Watch out although, as a result of solely Wolverine can heal mechanically.

wolverine does workout circuits too

You’ll want precise relaxation.


There are your nerdy circuits. Be at liberty to rock the soundtrack of the referenced films throughout your exercise. When you personal a cape, now’s the time.

Full Checklist of Circuit Coaching Workouts

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

You are able to do any of the exercises on this article and get an excellent exercise, however if you wish to construct your individual exercise, you may completely do this too!

Here’s a record of workouts you should utilize to create your exercise.

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

Choose your workouts from this record to construct your individual circuit coaching exercise, or counsel your individual for us so as to add within the feedback under!


  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. Damaging 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

Choose 3-5 workouts, and prepare them as we talk about in our “the way to construct your individual exercise routine.” We even have The 42 Greatest Body weight Workouts for actions which you could select from.

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

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

(Properly, not actually DO the heavy lifting, however you realize what I imply.)

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

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

The best way to Stretch After Circuit Coaching

When you end your exercise, the ultimate step (three) could be stretching and funky down. It doesn’t matter what circuit you undergo, stretch after a exercise. It may well assist loads with muscle restoration.

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

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

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

For extra concepts on the way to take advantage of your stretches, try The Final Information for Enhancing Flexibility in 30 Days. It has Spider-Man in it, so you realize 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! When you don’t know which one to choose, begin with the Newbie Body weight Circuit. It’ll get you used to the thought of hustling from one train to the following.

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

When you’re on the lookout for extra hands-on instruction and customised steerage, try our 1-on-1 Teaching program. You’ll work with our licensed NF instructors who get to know you higher than you realize your self, after which construct a exercise program that’s particular to your actual objectives.

Merely put, we inform you precisely what to do every single day, and the way to eat. After which, we verify in with you repeatedly to ensure you’re doing it!

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

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

Then do it subsequent week. And the next. And monitor your progress

When you add circuit coaching to your health routine, you’ll be on a strong path for leveling up your life.


PS: I couldn’t fairly work out the way to use this gif, nevertheless 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 good friend without end.


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

Supply hyperlink