15 Circuit Train Routines: Strive These Fast Exercises Anyplace!

This circuit training guide gives you EVERYTHING you need for your first kickass circuit training today.

I mean, come on, it has dinosaurs in it.

These workouts are similar to the custom programs we create for our online coaching clients who train at home, on the go, and in space.

Okay, FINE, we don't have any customers in space (yet). However, we have clients in Antarctica and several aerospace engineers. Near enough?

We create training programs that are really fun! Learn more:

If you are hoping the circuit training will maximize your results in no time, one of the following procedures is here 15 circuits below will do the trick::

What are the benefits of circuit training?

The "cycle" in circuit training results from the fact that you perform a sequence of exercises one after the other and then repeat the sequence.

And then again.

You go through the planned sequence of exercises or circuits several times.

This is circuit training.

Generally, you hit each major muscle group during a full cycle. You can do a lower body for an exercise. Then the upper body the next.

You can find all sorts of circuit training sequences. Here are some things that most will have in common:

  • Several different exercises. A normal circuit has five to ten different movements per circuit. You will often refer to these as "stations". Overhead press station, squat station, etc.
  • Little or no rest in between. The goal of circuit training is to keep your heart rate high. Ideally, if you are physically capable, go from one exercise to the next without stopping. Maybe you will rest after all the way. Could be.
  • Rinse and repeat. Generally, you will go through your circuit a few times. Three rounds are common.

Make sense?

This is about working different parts of the body with different exercises. While these parts are recovering, work on your other movements! This helps in building cardiovascular health while improving muscle endurance and strength.

Plus you burn calories!

As we outline in our Cardio vs. Interval Training vs. Strength Training article, research supports that strength training circles are beneficial for weight loss and overall health.

More importantly, for someone with limited time, weight training is more effective at building strength and burning fat than the equivalent amount of cardio.

In other words, if you are trying to lose weight, you should do circuit training.

Our beginner bodyweight circuit is a good place to start, and you can download a worksheet here to get you started:

Grab your beginner body weight routine worksheet. No gym required!

  • Do this workout at home, without any equipment
  • Avoid the Most Common Mistakes Everyone Makes While Exercising Body Weight
  • Learn how to finally get your first pull-up

Why should I do circuit training?

In general, you will hear exercises that are divided into strength training or aerobics (cardio).

What is the difference?

  • Strength training. Strength training is also known as anaerobic exercise, which would mean a brief burst of energy for movement. Think of a push-up or a pull-up. These exercises help in building muscle and building muscle.
  • Aerobic exercise. "Aerobics" means "needs oxygen". Your heart rate increases to get oxygen to where your body needs it, hence the word "cardio". Running, cycling, or jumping are examples of aerobic exercise.

The thing about a circuit is you actually do both categories. Presses and lunges are part of strength training. Jumping jacks are cardio.

And since you don't have to stop much between stations, you'll need more oxygen and voila. More cardio.

With circuit training, you build muscle and burn fat while building endurance.

As Michael Scott would say, "This is a win, win, win."

There is some debate about which type of exercise is better for weight loss: aerobic or anaerobic.

My thoughts?

If you are limited in time and can only choose one, I would choose strength training: when you do strength training, your muscles break down and your body has to work extra hard over the next 24-48 hours to rebuild those muscles (with increased calorie consumption ).

We work with our 1-on-1 coaching clients to create programs that combine both strength and cardio in a fun way – it really comes down to a program you actually want to do.

Let us put together a training program that is REALLY fun!

Before and after circuit training: warm up and stretch

Whichever route you choose, I want you to start with one important thing:

Warm up!

I am describing why you should always warm up in an article that you can find here. It doesn't have to be a lot though, give him about five minutes to keep your muscles active and your heart rate up.

This will help you do the exercises correctly and prevent injury. You can run in place, air strikes and kicks, or do some jumping jacks.

Here is NF Senior Coach Staci (you might know her incredible story) who shows you many beginner options that you can use to warm up as well:

Did I just tell you to prepare for the circuit training with a circuit ?!

If you're curious, here's my personal (advanced) warm-up:

  • Jump rope: 2-3 minutes
  • Jumping Jacks: 25 reps
  • Bodyweight Squats: 20 reps
  • Lunges: 5 repetitions per leg.
  • Hip extensions: 10 repetitions per side
  • Hip rotations: 5 per leg
  • Forward leg swings: 10 per leg
  • Side leg swings: 10 per leg
  • Pushups: 10-20 repetitions
  • Spider-Man Steps: 10 repetitions

Our goal is not to tire you. Instead, we want to warm you up.

This is Step one.

Completing the circuit training routine you chose would be Step two.

Below are 15 workouts to follow! And if you like our training style, you might like our new app. Nerd fitness trip!

Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

For now, you can try a whole week for free (No credit card required). Jump in below:

Beginner Bodyweight Workout Circuit

This round of training, as described in our article on bodyweight training for beginners, is as follows:

  • Bodyweight Squats: 20 reps
  • Pushups: 10 repetitions
  • Walking lunges – 10 per leg
  • Rows of dumbbells (using a gallon milk jug or other weight): 10 per arm.
  • Plank: 15 seconds
  • Jumping Jacks: 30 reps

Do this circuit three times. If you don't have milk around the house for the rows, you can find something roughly the same weight and a good grip.

If you want to download this Beginner body weight training As a worksheet, you can do this by logging into the following box:

Grab your beginner routine worksheet. No gym required!

  • Do this workout at home, without any equipment
  • Avoid the Most Common Mistakes Everyone Makes While Exercising Body Weight
  • Learn how to finally get your first pull-up

Would you like a coach to help you every step of the way? Learn more:

Advanced Bodyweight Exercises Circuit

If the beginners' course described above is too easy for you, continue with our Advanced Bodyweight Workout Circuit. The training looks like this:

  • One Leg Squats – 10 on each side (warning super difficult, only try if you are in good enough shape)
  • Bodyweight Squats: 20 reps
  • Walking lunges: 20 reps (10 per leg)
  • Jump Step-Ups: 20 reps (10 per leg)
  • Pull-ups: 10 reps (or reverse body weight series)
  • Dips (between bar stools): 10 repetitions
  • Pull-ups: 10 reps (or reverse body weight series with underhand grip)
  • Pushups: 10 repetitions
  • Plank: 30 seconds

I'm warning you the above circuit is going to hurt … in a good way. You should be proud if you can get through this three times.

Get an exercise program that grows with you! Take a look at our coaching program:

Playground workout circuit

Do you have a playground nearby? Why not train out there? If you have kids, you can do it together. Or let yourself be ignored.

I will give you level 1 training and level 2 training. See the main playground article for some level three exercises.

Level one

  • Alternating Step-Ups: 20 reps (10 per leg)
  • Elevated pushups: 10 repetitions
  • Swing rows: 10 repetitions
  • Assisted lunges: 8 repetitions per leg
  • Reverse crunches with bent leg: 10 reps

Stage two

  • Bench jumps: 10 reps
  • Lower incline pushups: 10 reps
  • Row rows: 10 repetitions
  • Lunges: 8 repetitions per leg
  • Straight leg reverse crunches: 10 reps

After going through a full set three times, go down the slide!

Exercising doesn't have to suck. Let our trainers put together an entertaining program for you!

Kettlebell Workout Circuit

Is there a kettlebell lying around? Use it for a circuit!

Here is our full description of our kettlebell workout. Or you can just watch the video and watch the training here:

  • Halos: 8 reps (each side)
  • Cup squats: 10 reps
  • Overhead Press: 8 reps (each side)
  • Kettlebell swings: 15 repetitions
  • Bent over rows: 8 reps (each side)
  • Front rack reverse lunge: 6 reps (per side)

When you've done the above steps three times, put your kettlebell down for the final step: stretch.

If you'd like a kettlebell worksheet for this workout, get one by logging into the box below:

Get Your Beginner Kettlebell Routine Worksheet!

  • Finish this workout at home or in the gym with 1 kettlebell.
  • Avoid the Most Common Mistakes Everyone Makes When Doing Kettlebell Exercises.
  • Build Strength, Burn Fat, Improve Your Life!

We also have a fun new adventure in our app that lets you train with your kettlebell right next to Hack Morris (this makes more sense at start).

Get started now for your free trial:

Beginner circuit training

When you have access to a gym, you have many circuit options.

If it's your first time entering a gym, check out our beginner's guide to the gym. The gym can be a scary place, but we'll give you a strategy to get yourself comfortable.

(Gym Closed For COVID? How To Build A Gym In Your Home.)

We'll walk you through every move for both of you as well Days A. and B. below. I would recommend picking one of our 5 beginner fitness workouts, going through the graduated progressions, and working your way up to the following routes:



  • Barbell Deadlift / Regular Deadlift: 10 repetitions
  • Pushups: 10 repetitions
  • Rows of dumbbells: 10 repetitions per arm

Switch your circuits on different days. Rest in between. "Day A ” could be Monday. Closed tuesday. Wednesday could be "Day B.. ”

We LOVE helping people get into the gym because we are huge fans of barbell training and we help beginners build confidence with weight training! If that sounds like you …

Let us help you get started with strength training with our coaching program

You can also download our full Strength 101 guide which has this routine along with other circuitry so you can start building strength today:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

The Hotel Workout Circuit: For travelers who work out

Sometimes you're just stuck in a hotel room. You might find the hotel gym, but I bet it's awful! It probably has 2 machines, a broken treadmill, and no free weights.


Instead, how about a training class that you can do in the room yourself? Make full use of the furniture.

Level 1

Level 2

Set the alarm in 15 minutes and see how many circuits you can do!

Check out our full post on hotel routes if you want level 3!

We have a lot of business travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and when traveling!

When you need global accountability, workouts for home and on the go, and need expert advice …

Travel to work? Let's create a travel program to keep you healthy!

Nerdy Circuit Training Exercises

If you don't like these workouts above, we have these other nerdy stretches you can do too!

The Batman Workout Circuit

day 1

  • Rolling squats: 5 reps
  • Side to side pushups: 5 reps
  • Modified headstand pushups: 5 repetitions
  • Pull up with tuck / pull-up with tuck-up: 5 repetitions
  • Handstand on the wall: 8 seconds

day 2

  • Jump turns of 180 degrees: 5 repetitions
  • Hold the front lever: 8 seconds
  • Hold the lever back: 8 seconds
  • Low frog hold: 8 seconds

Get fit like Batman with our online coaching!

The Lord of the Rings Workout Circuit

Superset 1: The Companions of the Ring

Superset 2: The Two Towers

  • ROWhan driver: 3 body weight Rows
  • Gimli "Shall I get you a box?" jumps:: 7 box jumps – REALLY explode
  • Helms Klamm-Squats: 9 bodyweight squats – get your ass on the floor
  • Tower of Orthanc Holds: 1 minute (Kick a wall and hold a handstand for as long as possible, until 1 minute is completed in as few sets as possible. Check out ours Guide to handstands.)

Superset 3: The Return of the King

If you come through a superset three times, consider yourself a volunteer ranger. Nothing in Mordor can worry you.

Our coaching program changes lives! Let's change yours today:

The 300 workout circuit

The following circuit is no joke. On the other hand, it wasn't the Spartans either.

  • Pull-ups: 25 reps
  • 135 pound deadlift: 50 reps
  • Pushups: 50 repetitions
  • 24-inch box jumps: 50 reps
  • Floor wiper: 50 repetitions
  • One-armed cleaning and pressing at 36 lbs. Kettlebell: 25 per side
  • Pull-ups: 25 reps

The above sequence should be completed once. If you can do it twice, you will be ready to defend Greece.

Our coaching program accompanies you every step of the way. Learn like:

The Wolverine Workout Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
  • Medicine Ball Slam / Fast Down Body Weight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 rows per side
  • Lunge and cut: 5 repetitions per side

How often do you do this circuit? AMRAP or as many rounds as possible. I suggest setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can heal automatically.

You really need rest.


There are your nerdy circuits. Feel free to rock the soundtrack of the referenced films during your workout. If you own a cloak, now is the time to do it.

Do you want to look like Wolverine? Let our trainers help you achieve your goals!

Complete list of circuit training exercises

You can do any of the workouts described in this article and get a great workout. However, if you want to create your own workout, you can do so entirely, too!

Here is a list of exercises you can use to create your workout.

Just pick a few and do them one at a time in as many cycles as you like!

Choose your exercises from this list to create your own circuit training, or suggest your own so we can add them in the comments below!


  1. Skipping rope
  2. Jumping Jacks
  3. Walking jacks
  4. Burpees
  5. climber
  6. stairway
  7. Sprints
  8. High knees
  9. Running in place
  10. Rowing machine
  11. Long jumps
  12. Box jumps


  1. Push-ups (any variation)
  2. Handstands.


  1. Rows of dumbbells
  2. Body weight series
  3. Negative pull-ups or pull-ups
  4. Pull-ups or pull-ups


  1. Body weight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and walk around)


  1. boards
  2. Side boards
  3. Reverse crunches

Select 3-5 exercises and arrange them as described in our “Create Your Own Exercise Routine” section. We also have the 42 best bodyweight exercises for movement for you to choose from.

Do 3 rounds of 10 repetitions of each exercise in a row.

Have fun and keep things interesting. And if you don't want to build your own workout, that's cool too! We have 15 free workouts in this article and we can do all the heavy lifting for you too.

Well, not literally the heavy lifting, but you know what I'm talking about. In our 1-to-1 coaching program, we create tailor-made training solutions for busy people like you. Let's create a workout and help you choose better foods.

It's like having a Yoda in your pocket (again, not literally).

Let's create a training program for you! Find out more about our coaching program

Stretching after circuit training

Once you've finished your workout, the final step (three) is stretching and cooling down. No matter which cycle you go through, stretch after your workout. It can help a lot with muscle recovery.

Check out this video to see an awesome stretching sequence:

You could also do some yoga poses. Find what feels good to stretch and take your time. Let your heart rate drop as you stretch.

You could even roll foam if you are a glutton for punishment!

For more ideas on how to get the most out of your routes, check out the Ultimate Guide to Improving Flexibility in 30 Days. It includes Spider-Man so you know we aren't messing around.

Work with our coaches to improve your flexibility! Learn more:

Getting started with circuit training

There are several ways to do circuit training. We just showed you fifteen.

YOUR MISSION: Complete one of the circuit trainings above! If you don't know which to choose, start with the beginner bodyweight circuit. You will get used to the idea of ​​rushing from one exercise to the next.

And you can do that in your living room!

If you're looking for more hands-on instruction and customized guidance, check out our 1-on-1 coaching program. You will work with our certified NF teachers who get to know you better than you do, and then create a training program that is precisely tailored to your goals.

Put simply, we tell you exactly what to do each day and how to eat. And then we'll get back to you regularly to make sure you do!

We help busy people get in shape step by step. Find out more about our coaching program!

If you've got this far in this article, I want you to try one of these workouts. Right now. I always mention that the most important step on a fitness journey is to begin it. Start your circuit training today.

Upon completion, I would love for you to share your story with the community in the comments:

  • How did it go?
  • Have you gone through three full cycles?
  • Which routine did you choose?

Find a circuit you are familiar with and go for it.

Then do it next week. And the following. And track your progress!

When you add circuit training to your fitness routine, you are on a solid path to improving your life.


PS: I couldn't figure out exactly how to use this GIF, but it was too good not to include it.

When someone creates the "Short Circuit Workout Circuit" you will be my best friend forever.


You can find all photo credits here (1).

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