In this 30 minute circuit workout for beginners, there are 11 bodyweight exercises included. High intensity, full body circuit routine. Ready to work?
30 Minute Circuit Workout For Beginners at Home (No Weights)
11 Exercises Combined In a 30 Minute Circuit Workout
In order to get maximal variety with this 30 minute circuit workout for beginners, there are 11 bodyweight exercises included. This is a HIIT circuit routine. This means that you will work in certain time intervals while alternating all of these 11 moves in a circuit fashion.
This session is 100% follow along so you don't have to remember anything but to replicate all movements and follow the workout video instructions.
3 total rounds should be performed while working for 30 seconds followed by 20 seconds of rest in between each move. Once all exercises are done for 1 set, it is considered as a 1 completed round.
Rest between rounds: 2 minutes.
Here is the circuit exercise list:
1. Walk out to push up.
2. Jumping lunge to knee kick.
3. Push up to straddle.
4. Rotational drop lunge.
5. Push up row to side step.
6. Standing jump out.
7. High knee to sit out (8 knees to 4 sit outs).
8. Jump out to jump in combo.
9. Plank ankle taps (alternating).
10. Alternating V sit up to V hold.
11. Hollow body hold to crab reach.
How To Customize This Circuit Training Routine?
If you are a beginner who cannot do push ups, follow this:
1. Exercise 1 - instead walk out push up, do only walk outs.
2. Exercise 3 - instead push up to straddle, do only straddles.
3. Exercise 5 - instead to perform the side step row push up, do only side step with row.
I have chosen specifically movements that will combine push up with another move in order to customize it for the very beginner. Implement the recommendations above if push ups are too hard for you.
If 30 minutes circuit workout is too much for your training level:
Instead to perform 3 total rounds, do 2 rounds, even 1 if you are completely out of shape. This way, the workout volume will be decreased with 1/3 even 2/3 and this will dramatically decrease the session's intensity. Hence, you will manage to endure it and still get a nice circuit workout.
If this ful body circuit routine is too easy for you:
1. As you will spot, there is a 2 minute break between the working rounds. In order to enhance the intensity here, once finishing the round, skip the rest period, rewind the video forward and continue immediately the next round.
2. If the step above is not sufficient, once finishing the workout, rest for 5 full minutes and repeat the video. Do an additional round or two and why not repeating the whole workout twice? This way you will hit a 60 minute circuit routine and this will be more than enough for an intermediate and even advanced trainee.
What Makes This 30 Minute Circuit Workout Effective?
You can get a complete workout in 30 minutes that will target the whole body and energy systems as well.
Here are 4 reasons why this session is unique and perfect for fitness beginners:
1. High exercise variety - as a beginner, it would be great if you move and experiment in different ways. Exploring new exercises will push your nervous system to get more proficient and you will create a better mind-muscle connection plus, you will learn about different movement patterns. This will result in higher adaptation abilities that will be highly beneficial for your overall fitness in the future.
2. The right interval timer - as a beginner, using the accurate interval time frame is mandatory. The 30/20 seconds protocol will push you to do a sufficient number of repetitions while resting for 20 seconds after each. This will allow you to recover in order to endure the upcoming set without burning out too early in the session compared to using 10 or 15 seconds rest between exercises. In addition, there is a 2 minute rest between rounds applied that will increase the possibility of this circuit workout to be endured by any fitness beginner or person out of shape.
3. The proper workout structure - another vital factor in circuit training. In this session, the first couple of exercises will be alternating between push up and lunge variations. In other words, you will switch from upper to lower body work and this is a highly efficient structure. Later in the workout, you will target the full body and core as well with a few dynamic core exercises and at the very end, you will target the abs. This is considered as a complete 30 minute circuit workout.
4. 100% follow along workout video - to make things as easy and not-confusing for you, this routine is built in order to be simple for implementation. There is no way for the beginner to remember 11 exercises, moreover, the right exercise sequence. The less you think about the workout structure as a beginner, the better. The focus should be on the right exercise technique and performance tempo.
Beginner Advice: do not aim to perform this session with my tempo. Take your own pace in order to endure each working set. Remember, you work for a time, not repetitions here. The slower, the better as this will help you maintain the proper exercise technique.
What Is a Circuit Workout?
A circuit workout is a routine where multiple exercises are combined and should be performed one after the other with minimal to no rest in between each movement. The circuit routines normally will include at least 3 exercises (mini circuits) to over 10 moves combined. The best way to do circuit training as a beginner is to do mini circuits as it is easier to remember the exercise variations and their sequence. This is in case you are building the workouts by yourself. If you are with a coach or have a circuit workout video like this 30 minute one, then you can follow accordingly and perform over 10 exercises in your session.
Is Circuit Training Good For The Fitness Beginner?
Circuit training is a highly efficient workout style as it will allow you as a beginner to improve strength endurance and cardio at the same time. These combined will result in easier daily physical tasks, better focus, brain productivity and stamina. Also, circuit training will spare time for you as these routines are short and highly productive. This will keep your motivation to workout and be consistent as it will not overwhelm you with long hour duration process that will suck precious hours of your time. And last, you will perform lots of repetitions and this will help you adapt and progress with overall fitness.
Is 30 Minutes Of Circuit Training Enough?
30 minutes is sufficient time to perform a good full body circuit workout. But how to build good circuit routines at home by yourself? In order to make sure that your sessions will be of high efficiency as a beginner, follow these steps:
1. Perform 2-3 mini circuits per workout. Each should combine 3 exercises. So pick 6 or 9 exercises in total and spread to 2-3 mini circuits.
2. Pick the repetitions or time intervals that will be followed. I would recommend as a starting point to begin with interval frame and once you get more proficient with your fitness, to start doing your circuits by counting your reps. Use 30/30 or 30/20 seconds of work/rest protocol. In terms of reps, you will adapt each exercise based on how you feel it.
3. Do 3-5 rounds of each mini circuit - one round is completed when you perform one set of each exercise (position).
4. Rest between rounds - make sure once finishing the round, to get 60-120 or even 180 seconds of complete rest in order to recover.
How Often To Do Circuit Workouts?
Can You Lose Weight With Circuits?
1. Perform 3-4 full body circuit workouts weekly for at least 8-12 weeks in order to see results.
2. Do at least 2 mini circuits per session by including 3-5 exercises per mini circuit. 3 mini circuits will be an even better scenario.
3. Pick exercises with higher intensity nature - begin with the basic moves that can be seen all around the internet. But also, focus on the more dynamic ones as these will help your body burn more calories, push your body to move more and feel better as result. This particular high intensity will enhance the overall calories burnt per session and this will definitely help you lose weight faster.
4. Aim for the EPOC (Excess Post-Workout Oxygen Consumption) - this is also called the afterburn and it's happening after a high-intensity workout. Basically, in order for your body to recover and turn itself to the normal state, it should consume more oxygen and this lead to extra calories burnt even hours after the workout is over. The only thing you have to do is to perform more workouts with higher intensity and the EPOC will occur.
Should You Use Weights or Not. How To Start?
We tend to overcomplicate fitness, especially when we are beginners. This is not the most productive way to achieve your goals nor it will serve you well in the future. An often asked question is should you use weights or not with the circuit training. The answer is no, weights will not be necessary when starting out.
Only by using bodyweight exercises, you can dramatically improve your shape and feel better. Try to perform bodyweight circuits for the first 3-6 months of your fitness journey. Once you get stronger and with higher cardio reserves, include some weights in order to vary your workouts and create different demands on your body. That will lead to better overall adaptation, hence, you will avoid hitting a plateau and will progress even more.
A good addition to your circuits as weights would be a pair of light dumbbells, a kettlebell, sandbag or Bulgarian bag. If you like the barbells, make sure to hire a coach that will teach you the right exercise technique in order to avoid any risks of injuries.
What Are The Disadvantages Of The Circuit Workouts?
While circuit training is highly recommended for sparing time, improving strength endurance, cardio and conditioning, there are downsides that you need to be familiar with:
1. Circuit workouts are not perfect for muscle build - if your fitness goal is to gain muscle and get stronger, use another training style such as lifting weights (progressive overload to be used).
2. Circuit routines are easy to be messed up - in order to get efficient circuits, you have to understand in detail the exercises used and why you are using them, the sequence of moves, timing intervals or repetition used etc. If some of the mentioned above is incorrectly applied, you will hit the wall and not be able to finish your workout due to early burn out in the session and too high intensity that cannot be endured by yourself.
3. Doing too many circuits - this is another mistake that most people do. Doing circuit workouts everyday will not help you lose weight nor get you in shape faster. Aim for a well-structured bodyweight training program as you start and make sure to avoid overtraining as it will neglect the overall quality of your health and lifestyle as well.
2 Beginner Full Body Circuit Routines (No Equipment)
As a beginner, you have to do different workouts that include multiple exercise varieties. With that in mind, below you can find 2 more HIIT circuit routines that can be performed anywhere and are focused on fitness beginners. Both videos just like the main one (top of this page) are 100% follow-along workouts so you only have to warm up, play the video and replicate the exercises.
The Ultimate Full Body HIIT Circuit Workout For Beginners
The 16 minute full body workout for beginners includes 10 total bodyweight exercises. You will perform 2 rounds while working for 30/20 seconds interval protocol.
Here is the HIIT exercise list:
1. Feet on fire to 3 jumping lunges.
2. Walk out push up to sit out.
3. Bear crawl to crab crawl.
4. Alternating stationary monkey walk to jump combo.
5. Plank push up to back jump.
6. Beginner speed burpee.
7. High knees to mountain climber.
8. Jump out to jump in.
9. Plank forward reach.
10. Sprinter sit up.
15 Minute Full Body Circuit Workout For Beginners
This full body circuit workout for beginners consists of 6 bodyweight movements. 3 total rounds should be performed while working continuously in 30/20 seconds of work/rest interval timer protocol.
Here is the bodyweight exercise list:
1. Burpee around the world.
2. Squat to drop lunge combo.
3. Beginner push up (Eccentric focus only).
4. Leopard to crab crawl.
5. Plank forward reach.
6. Plank twists.
Summing It Up
Circuit training is a highly efficient training style for the fitness beginner. It will save time for you, help you improve conditioning, coordination, cardio, stamina, strength endurance and losing weight (if your diet is in a caloric deficit and you sleep well).
As a starting point, begin with bodyweight circuits only and once you progress and improve your strength, include weights as well such as dumbbells, kettlebells or barbells in order to vary your training, create different stimulus and progress with your fitness.
In this article, I have provided you with a complete 30 minute circuit workout for beginners that you can use at home. No equipment is required, only your motivation to start moving and feel better.
In addition, you can find 2 extra total body circuit bodyweight routines.
What is your favorite 30 minute circuit workout (no equipment)?
Thanks for being here.
To your FIT-ter self,
PS: here is another good 30 mintue circuit workout for beginners