What are the benefits of circuit training?
Circuit training offers many benefits for the whole body. At-Home Circuit Workout — No Equipment Needed If you are a natural runner, circuit training can be helpful to build endurance and strength. You can also exercise your upper body effectively with an At-Home Circuit Workout — No Equipment Needed, making it easy to stay fit anywhere. If yoga is your preferred workout, a circuit training program may help you increase your heart rate and speed up your metabolism. And if you normally lift weights, this circuit workout will still challenge you with high-intensity training using just your own body weight. We can’t stress this enough: Circuit training has something for everyone!
Another advantage of circuit training is that it often little equipment, but still the necessary intensity Circuit training consists of compound exercises, which means that the movements require the activation of several muscle groups. Instead of isolating individual muscles, as with traditional strength training, compound exercises target your major muscle groups. By performing the circuit format with shorter recovery times and minimal rest time, you also achieve the following benefits: Cardio training in addition to muscle building Win-win situation!
Need more proof that circuit training is the answer? Studies have shown that interval training can help .Burn fat loss is one of your goals, try incorporating this home circuit workout routine into your workout routine a few times a week.
What do you need?
The following full-body home workout focuses primarily on strength training, but you’ll also burn calories—all without equipment. At-Home Circuit Workout — No Equipment Needed. At-Home Circuit Workout — No Equipment Needed All you need is a little…Living space I a chair for triceps exercises. If you train on a hard surface ,an exercise or yoga mat can also be useful for supporting your knees and forearms.
Circuit training at home?
This training includes: eight exercises This challenges your entire body. Rest about 20 seconds between exercises .If you want to repeat this in the same session, we recommend resting a full minute between sets. You can use dumbbells for the squat, but it’s completely optional, and you’re moving so fast that weights just slow you down.
Push-ups?
We don’t want to make this circuit workout easy for you! Push-ups are a great way to start, as they warm up every muscle in your body while still challenging you. At-Home Circuit Workout — No Equipment Needed We don’t want to make this circuit workout easy for you! Push-ups are a great way to start, as they warm up every muscle in your body while still challenging you. Challenge yourself with a traditional starting position on the floor, but bend your knees if necessary! Good posture is essential. If your posture is shaky, try doing push-ups on your knees.
Challenge yourself with a traditional starting position on the floor, but bend your knees if necessary! Good posture is essential. If your posture is shaky, try doing push-ups on your knees.
Burpees?
Get ready to sweat, because now it’s time to move on to burpees. Although the push-up portion of this exercise is optional, adding it will help you get the most out of this at-home workout. Take the reps slowly and do the push-ups on your knees. For a less impactful variation, you can skip the jumps.
Planks?
This plank exercise will further challenge your arms while strengthening your core. Your starting position can be a high or low plank on the floor, depending on your preference. To modify this exercise, bend your knees. You can also do a side plank, switching sides after 30 seconds. To make the exercise even more challenging, lift one leg at a time. You won’t be able to lift your legs very high, but even lifting each foot a few inches will challenge your core.
Outcome with hope?
Jump lunges are a great lower body workout that will also get your heart rate up. Start by standing on the floor with your right leg in front of you, left leg behind you and your right knee bent at a 90 degree angle. Jump up with both legs and land with your left foot in front of you and your right foot behind you. You can land with your legs straight or bent, depending on your fitness level. We don’t want to make this circuit workout easy for you! Push-ups are a great way to start, as they warm up every muscle in your body while still challenging you. Challenge yourself with a traditional starting position on the floor, but bend your knees if necessary! Good posture is essential. If your posture is shaky, try doing push-ups on your knees.
Return to the lunge position and repeat. If you are too tired, you can also do traditional lunges by stepping forward or backward with your right leg and then switching sides.
Push-ups with dolphins?
Dolphin push-ups challenge your core and train your leg and shoulder muscles in a unique way. While it may be tempting to push off the floor with your feet, make sure your legs are straight and stable to get the most out of this exercise.We don’t want to make this circuit workout easy for you! Push-ups are a great way to start, as they warm up every muscle in your body while still challenging you. Challenge yourself with a traditional starting position on the floor, but bend your knees if necessary! Good posture is essential. If your posture is shaky, try doing push-ups on your knees.
Your knees may be slightly bent, but try to keep them straight and stable as well. Dolphin push-ups can be challenging, so feel free to switch to regular push-ups if you can’t maintain proper form.
Binocular squat?
Frog squats are another fun, animal-inspired exercise that will really work your hips. Start with your hips low and close to the floor, like a squat. Then lift your hips up to the normal squat starting position so that they are in a straight line with your knees. Be prepared for some sharp pain, as your leg muscles will be engaged throughout this circuit.
Trizeps-dips?
Almost there! Triceps dips are a great resistance exercise for the upper body. To perform them, stand on a chair or coffee table and start with your back against the chair. Place both palms on the edge of the chair and feet on the floor. We don’t want to make this circuit workout easy for you! Push-ups are a great way to start, as they warm up every muscle in your body while still challenging you. Challenge yourself with a traditional starting position on the floor, but bend your knees if necessary! Good posture is essential. If your posture is shaky, try doing push-ups on your knees.
Keep your knees straight as you raise and lower your body with your arms. If possible, try to bring your hips toward the floor. Even if you only bring your body a few centimeters closer to the floor, you will see progress after a few weeks of this circuit training at home.
Are you sitting on the wall?
Let’s train the lower body again with an old-fashioned exercise. Correct posture is essential to getting the most out of this exercise. So make sure your feet are flat on the floor and your knees are bent at a 90 degree angle. We recommend one minute, but see how long you can take! If wall sitting isn’t your thing, you can complete this circuit with 15 squats.
New to circuit training? Try this workout and see how it feels. It’s quite challenging, but remember: it only makes you stronger! If you still have enough energy for another round, go for it! For advanced users who want to complete a full session, we recommend doing this workout three times.
Do I need to warm up before training?
Jog for a few minutes, march in place, cycle, punch and kick, take a brisk walk and/or twist and swing your arms and legs to get them moving!
You can also perform an easier version of each exercise in your workout for a slow, controlled circuit. This will prepare your body for the more strenuous workout ahead.
For example, if you do push-ups on your knees during exercise, you can warm up by doing push-ups up to your chest, thus warming up all the muscles and joints involved in the movement.
How often should I do bodyweight training for beginners?
Muscle is not built through exercise or rest, so try not to do the same strength training session (with the same muscle groups) two days in a row.
Jumping jacks?
If you’re looking for EVEN MORE bodyweight exercises to add to your workout, be sure to check out our great resource:
Do you do warm-up and stretching exercises at home?
I explain whyPYou can find an article about it here. However, it doesn’t have to take long. Take about five minutes to activate your muscles and get your heart rate up, and practice some easier variations of the movements you’ll perform in your exercise routine. For example, if your workout consists of squats and push-ups, you can start by doing a few minutes of general exercises to get your circulation going. Think things like marching in place, arm and leg swings, etc. Then you can do some supported squats and push-ups on the bench.
We also created a fun infographic featuring superheroes, because that’s what we do, right?
If you don’t have milk on hand for the discussions, find something that is about the same weight and easy to handle.
If you also want to download thisBeginner bodyweight trainingAs a worksheet, you can do this by registering below:
Home workout no. 5: Parkour! (For beginners?)
Have you always wanted to try parkour but were afraid of getting hurt? Don’t worry, we have the perfect workout for you.
Parkour, like any other form of exercise, can and MUST be built up slowly.
If you don’t yet know how to land safely or absorb the impact of a throw, start with advanced jumps and tricks. You only risk disaster. At Camp Nerd Fitness 2022, trainer Matt shows participants how to land safely.
Visit our website for more information on the origin of parkour and different training routines.
Are you ready to try it yourself? Our trainer Matt (pictured above) has put together workout templates and free videos that explain how to improve each exercise. Sign up for our free guides here.