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 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 house, on the highway, and in outer house.

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

In case 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 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 by way of the deliberate sequence of workouts, 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 subsequent.

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

  • A number of completely different workouts. A standard 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 charge 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 way of your circuit a couple of instances. 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 anyone 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, you have to be doing circuit coaching.

Our Newbie Body weight Circuit can be an ideal place to start, and you’ll 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 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 workouts assist construct and tone muscle.
  • Cardio Train. “Cardio” means “wants oxygen.” Your coronary heart charge 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 couple of circuit is, you truly 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 best for weight reduction: cardio or anaerobic.

My ideas?

In case you’re restricted on time and solely can choose one, I might choose power coaching: while you power practice, you break your muscle mass down, and your physique must work further onerous over the subsequent 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 approach – it actually comes right 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 choose, I need you to begin with one essential factor:


I cowl why you need to at all times 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 charge up.

This may aid you do workouts correctly and assist stop harm. 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 may know her unimaginable story) displaying you a lot newbie choices you should use to heat up as properly:

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

In case you’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 both 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 wish to heat you up.

That’s the first step.

Finishing your chosen circuit coaching routine can be step two.

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

Our enjoyable habit-building app helps you train extra steadily, 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). 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 by way of this circuit thrice. In case you 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 while 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 seems to be like this:

  • One-legged squats – 10 both 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)
  • 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 by way of this thrice.

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 provide you with a Degree One exercise, and a Degree Two. Take a look at the predominant 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 way of a whole 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 (both sides)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (both sides)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (both sides)
  • Entrance rack reverse lunge: 6 reps (per facet)

When you’ve accomplished the above thrice, go forward and put your kettlebell away on your ultimate step: stretches.

If you need 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 help you practice along with your kettlebell proper alongside Hack Morris (it will make sense extra sense when begin).

Leap in proper now on your free trial:

Newbie Gymnasium Circuit Coaching

use free weights and to do circuit trainingWhen you have entry to a health club, you could have quite a lot 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 Gymnasium. The health club generally is a scary place, however we’ll provide you with a technique to get cozy.

We’ll additionally stroll you thru every motion for each Days A and B under. I might advocate selecting one in all our 5 Newbie Gymnasium Exercises, going by way of the leveled progressions, and dealing your approach 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” may very well be Monday. Relaxation Tuesday. Wednesday may very well be “Day B.”

We LOVE serving to folks get began within the health club, as we’re enormous followers of barbell coaching and serving to newcomers 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 power at this time:

The Resort 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 lodge room. Possibly you could find the lodge 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!

Take a look at our full submit on lodge circuits if you’d like Degree 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 health club and whereas touring!

In case you want worldwide accountability, exercises for house and the highway, and wish professional 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, we’ve got 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
  • Leap pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands in opposition to 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 in opposition to a wall and maintain a handstand for so long as you may till 1 minute is full, in as few as units as doable. Take a look at our Information to Handstands.)

Superset 3: The Return of the King

If you may get by way 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 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
  • Flooring wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 both sides
  • Pull-ups: 25 reps

The above sequence is designed to be accomplished as soon as. In case 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 facet
  • Transverse Lunge and Chop: 5 reps both sides

What number of instances do you do that circuit? AMRAP, or, As Many Rounds As Potential. I recommend 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 happy to rock the soundtrack of the referenced films throughout your exercise. In case you personal a cape, now’s the time.

Full Checklist 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 personal exercise, you may completely try this too!

Here’s a listing of workouts you should use to create your exercise.

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

Decide your workouts from this listing to construct your personal circuit coaching exercise, or recommend your personal 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. Adverse 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 workouts, and organize them as we focus on in our “the right way to construct your personal exercise routine.” We even have The 42 Greatest Body weight Workout routines for actions you could select from.

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

Have enjoyable and preserve issues fascinating. And in the event you don’t wish to construct your personal exercise, that’s cool too! We’ve 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 you recognize 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 aid you make higher meals selections.

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

The way to Stretch After Circuit Coaching

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

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

You may additionally do some yoga poses. For stretching, discover what feels good and take your time. Let your coronary heart charge come down whilst you stretch.

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

For extra concepts on the right way to benefit from your stretches, take a look at The Final Information for Bettering Flexibility in 30 Days. It has Spider-Man in it, so you recognize 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! In case you 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 subsequent.

And you are able to do it in your lounge!

In case you’re searching for extra hands-on instruction and customised steering, 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 you recognize your self, after which construct a exercise program that’s particular to your actual objectives.

Merely put, we inform you precisely what to do each day, and the right way to eat. After which, we test in with you commonly to ensure you’re doing it!

In case you received this far within the article, I actually need you to attempt one in all 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 group within the feedback:

  • How’d it go?
  • Did you get by way of three full circuits?
  • Which routine did you choose?

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

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

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


PS: I couldn’t fairly work out the right way to use this gif, but it surely 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 perpetually.


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

Supply hyperlink