circuit training is awesome, even dinosaurs love it

This circuit coaching information is gonna offer you EVERYTHING it is advisable 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 applications we construct for our On-line Teaching Purchasers who work out at residence, 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 under will do the trick:

Let’s leap 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 then you definately repeat the sequence.

After which once more.

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

That’s circuit coaching.

Typically, you hit every main muscle group throughout one full circuit. Chances are you’ll do a decrease physique for one train. Then the higher physique the following.

You’ll discover all types of various circuit coaching sequences. Listed below are some issues most may have in frequent:

  • A number of completely different workouts. A traditional circuit may have 5 to 10 completely different actions per circuit. You’ll usually hear these known as “stations.” Overhead press station, squat station, and so on.
  • Little to no relaxation in between. The aim of circuit coaching is to maintain your coronary heart fee up. Ideally, for those who’re bodily in a position, you go from one train to a different with out stopping. Perhaps you relaxation after the entire circuit. Perhaps.
  • Rinse and repeat. Typically, you’ll run via 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 elements of your physique with completely different workouts, after which whereas these elements 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 total well being.

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

In different phrases, if you’re making an attempt to drop pounds, try to be doing circuit coaching.

Our Newbie Body weight Circuit could be an ideal 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!

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

What’s the distinction, you marvel?

  • 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 workouts 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 could 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’d decide power coaching: if you power prepare, you break your muscle groups down, and your physique must work further laborious over the following 24-48 hours to rebuild these muscle groups (with elevated energy burned).

We work with our 1-on-1 Teaching Purchasers to create applications that mix each power and cardio in a enjoyable means – it actually comes all the way down to a program that you simply really 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 need you to start out with one essential factor:


I cowl why you must 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 groups lively and your coronary heart fee up.

This may allow you to do workouts correctly and assist stop damage. You’ll be able to run in place, do air punches and kicks, or some leaping jacks.

Right here is NF Senior Coach Staci (you would possibly know her unimaginable story) displaying you a lot newbie choices you need to use to heat up as effectively:

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

For those who’re curious, right here’s my private (superior) warm-up:


  • Leap 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
  • Aspect 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 first step.

Finishing your chosen circuit coaching routine could be step two.

Under, you’ll discover 15 exercises you’ll be able to observe together with! And for those who like our fashion 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 strive it for free for a full week (no bank card required). Leap 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 via this circuit 3 times. For those who 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 join within the field under:

Superior Body weight Workout routines Circuit

If the newbie circuit above is simply too straightforward for you, transfer on to our Superior Body weight Exercise Circuit. The exercise appears 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)
  • Leap 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 damage… in a great way. Try to be proud if you may get via this 3 times.

Playground Exercise Circuit

Do you could have a close-by playground? Why not work on the market! When you have youngsters, 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 foremost 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 via a whole 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 too can 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 completed the above 3 times, go forward and put your kettlebell away in your last step: stretches.

In order for you 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 may mean you can prepare together with your kettlebell proper alongside Hack Morris (this can make sense extra sense when begin).

Leap in proper now in your free trial:

Newbie Health club Circuit Coaching

use free weights and to do circuit training

When you have entry to a health club, you could have a variety of 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 method to get comfortable.

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

We’ll additionally stroll you thru every motion for each Days A and B under. I’d suggest selecting one in every of our 5 Newbie Health club Exercises, going via the leveled progressions, and dealing your means 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 folks get began within the health club, as we’re large followers of barbell coaching and serving to newbies 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 Lodge Exercise Circuit: For Vacationers that Practice

Is there anyway to work out in this hotel room?

Generally, you simply plain end up caught in a resort room. Perhaps you’ll find the resort health club, however I wager it’s horrible! It in all probability 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.

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 submit on resort circuits if you’d like Degree 3!

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

For those who want worldwide accountability, exercises for residence and the street, and wish knowledgeable steering…

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
  • Aspect to aspect push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Leap pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands towards wall: 8 seconds

Day 2

  • ‘180 Diploma’ leap 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’ll be able to till 1 minute is full, in as few as units as potential. Try our Information to Handstands.)

Superset 3: The Return of the King

If you may get via a superset 3 times, take into account 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 isn’t 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
  • Flooring 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. 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 aspect
  • Transverse Lunge and Chop: 5 reps either side

What number of occasions do you do that circuit? AMRAP, or, As Many Rounds As Attainable. 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 films 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 ideal exercise, however if you wish to construct your individual exercise, you’ll be able to completely do this too!

Here’s a checklist of workouts you need to use 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 checklist to construct your individual circuit coaching exercise, or recommend your individual for us so as to add within the feedback under!


  1. Leap 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. Aspect planks
  3. Reverse crunches

Choose 3-5 workouts, and prepare them as we focus on in our “methods to construct your individual exercise routine.” We even have The 42 Greatest Body weight Workout routines for actions that you would be able to select from.

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

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

(Effectively, 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 allow you to make higher meals selections.

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

Methods 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 will possibly assist quite a bit 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 for those who’re a glutton for punishment!

For extra concepts on methods to take advantage of your stretches, try The Final Information for Enhancing 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 types 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 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 lounge!

For those who’re searching for extra hands-on instruction and customised steering, try 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 objectives.

Merely put, we let you know precisely what to do day by day, and methods to eat. After which, we verify in with you recurrently to be sure you’re doing it!

For those who bought this far within the article, I actually need you to strive one in every of these exercises. Proper NOW. I at all times point out an important step in a health journey is beginning it. As we speak, begin circuit coaching.

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

  • How’d it go?
  • Did you get via 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

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 work out methods to use this gif, but it surely was too good to not embrace.

I bet short circuit likes circuit training

If somebody creates the “Brief Circuit Exercise Circuit” you’ll be my finest buddy without end.


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


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