How To Build A Circuit-Training Workout For Beginners At-Home

Circuit training which combines cardio and strength training in the same workout is a good option if you're limited in time or want something more interesting in your workout routine. It allows you to focus on different fitness facets rather than having multiple workouts, making it the perfect way to accommodate exercise into your busy schedule.

The idea behind these workouts is that you move from one exercise to the next with little to no rest in between. The workout moves faster and more efficiently than a regular workout because it includes little rest time.

One of the major obstacles with exercise is boredom, staying motivated and consistent over time, and learning to master a safe workout. It's challenging to become bored when you have to concentrate on the appropriate posture, muscle recruitment, counting repetitions, or watching the clock as you move from one exercise to the next. You will overcome these challenges and feel motivated to keep going as your confidence grows with a well-designed circuit program.

How Does Circuit Training Work?

Circuit workouts include five to ten stages, each of which correlates to a different muscle group or cardio exercise. You can plan your session by spending a set time at each station, executing a specific number of reps at each station, or a combination of both.

The more time you have, the more rounds of your circuit you can do (although even if you only have 15 minutes, you'll get a decent workout). It is up to you whether to incorporate weights into your personal training routine. But remember that if you use dumbbells or other resistance, you won't be able to complete as many reps at each station—which is totally acceptable! Since weights give an extra challenge focusing on strength and muscle development, jogging around your circuit with small weights or just your body weight prioritizes cardio and muscle endurance.

How To Start A Circuit Training Workout At-Home? 

It can be complicated to figure out how to set up an effective circuit training program on your own at first. So, to assist you, here are simple steps to help you create your optimum routine.

Set up a Time Limit

Circuit training sessions are based on a pre-determined number of "stations" that you repeat until your time is up, so knowing how much time you have can help you predict how many circuits to finish and how aggressively you'll need to perform. Circuit training can last from around 10 to 45 minutes, but the shorter the session, the faster you should execute. There's also no need to rest between workouts because you're alternating whatever body component you're working on during each stop. Consider this: squats give your arms a rest, and push-ups give your legs a respite.

Choose an Upper-Body Exercise

The key to circuit training is to use whatever you have available. If you want to keep things easy, choose a different upper-body routine for each round or perform the same exercise every time. Depending on your preferred style, here are a few upper body exercises you can choose:

  • Shoulder press

  • Bent-over Row

  • Standing dumbbell curl

  • Triceps dip

  • Push-ups

  • Russian twist

Choose a Lower-Body Exercise

Choose exercises that will work each portion of your lower body in the same way you worked the upper body. You can alternate the moves between rounds or maintain them.

  • Forward lunge

  • Sumo squat

  • Calf raise

  • Hamstring curl on a Swiss ball

  • Deadlift

  • Superman

Choose a Compound Exercise

Weight training is a remarkable workout, but adding total-body motions to your circuit workout program can raise your heart rate. You can choose one of the steps below or loop through all six.

  • Jumping lunge

  • Thruster (squat to shoulder press)

  • Barbell clean

  • Mountain climbers

  • Bench hop-over

  • Single-arm kettlebell swing

Include One Minute Of High-Intensity Cardio

According to experts, doing cardio regularly is an effective approach to enhancing cardiorespiratory fitness. Choose your favorite cardio style below to incorporate into your circuit training workout and push high-intensity effort for one minute.

  • Jumping rope

  • Running

  • Cycling

  • Rowing

  • Stair climbing

  • Uphill Jogging

Take a 1-minute break

You deserve it. Allow your heart rate to go down before repeating the circuit as many times as you'd like for a full workout.

Jamie Bassi