7 Minute Circuit Training Workout For Beginners (No Weights)

This 7 minute circuit training workout for beginners consists of 5 bodyweight exercises. Full body, follow along workout video. Join me, let's work out!


7 Minute Circuit Training Workout For Beginners (No Weights)

7 Minute Circuit Workout

In this 7 minute circuit training workout, there are 5 bodyweight exercises included. You will work for 30 seconds and rest for 15 throughout the whole 7 minutes period. 

Each exercise will be performed one after the other, in a circuit fashion. 2 total rounds should be completed. 1 round done is considered once you move through 1 set for each of these 5 exercises. 

There are no big rests allowed between both working rounds. 

This is a 100% follow along workout video, hence, you will only play the video and replicate all exercises just how they are presented. 

For best results, review the video first and try 1 set for each exercise in order to get more familiar with the movement, to educate a bit the nervous system and this to outcome in better performance and the exercise to not be felt weird.

Here is the exercise list:

1. Jump squat twist. 

2. Push up isometric hold to jump out. 

3. Side walk pulsing squat. 

4. Plank ankle taps. 

5. Sprinter sit up. 

Can You Get a Good Circuit Workout In 7 Minutes?

You will hit a good circuit workout in 7 minutes if the intensity is high enough and if you actually work out during this short amount of time. Rest as low as possible and aim for maximal effort on the exercises. That effort will allow the body to receive the proper muscular and energy system stimulus which causes adaptation and progress. 

For that reason, in this 7 minute circuit workout, you will not get big rests and ill never rest for more than 15 seconds time which will transform the session into a high-intensity one. 

What Is The Focus Of This Circuit Routine?

The focus of this 7 minute circuit training workout is to target your full body and while challenge the cardiovascular system. Both combined will result in a good overall quick circuit workout. 

1. Exercise selection and structure - after a minute we will review each exercise in more depth, but here is the structure:

- Lower body exercise

- Upper body isometric + lower dynamic exercise

- Lower body exercise

- Core dynamic movement

- Dynamic ab exercise

2. Circuit intervals - the intervals used for this session are 30/15 seconds of work/rest. Since 7 minutes of time is a tight frame to get a good muscular stimulus, then a more intense protocol should be used. In this case, 2:1 work/rest will challenge you big time and make this session into an effective one. 

3. Follow along session - the easiest way for you to work out by yourself and by using any video is the session to be 100% follow along. That way, the only thing you have to do is to replicate each move without thinking about anything else or getting confused regarding the exercise sequence. For the reasons mentioned above, this is a complete follow along circuit workout video

How To Customize This 7 Minute Circuit Workout?

In order to fulfill the needs of the beginner and intermediate trainee, we have to look into a few ways of how to customize this circuit workout and to adapt it to your needs: 

1. You are a beginner and this routine is too intense for you - in this case, to make the session easier, once finishing with round 1, you will pause the video, rest for 2-3 minutes, play the workout video and perform the second round. 

2. You are an intermediate trainee and this workout is too easy for you - in case 7 minutes is too short time for you to get a good stimulus, then once finishing the workout, rest for 2 minutes and repeat again. Repeat this flow as many times as needed. This way the workout volume will increase and the intensity of the routine too.

Use This Warm Up Before The Circuits

Warming up the body is crucial when it comes to good performance and long-term, healthy training. By doing proper warm ups before circuit workouts, your core temperature will increase, which will wake up the nervous system and connection between the brain and muscles. This will outcome in better overall limb control, exercise technique and workout performance. In addition, a warm body is prone to injure less compared to a cold body exposed to any high-intensity movements. 

Exercise Showcase

If you haven't decided yet if should you try this 7 minute circuit workout, or not, then it would be good to review each of the 5 bodyweight exercises included in the session in a separate manner. 

Below you will find a video and exercise description in order to help you understand this routine in more detail. 

Even if you are not impressed by this workout, you can still try some of these movements separately by including them in your workouts. 

1. Jumping Squat Twist

The jumping squat twist is a good lower body, dynamic and cardio exercise that if being performed for a higher volume of repetitions, will outcome in improved strength endurance, stamina and leg agility. 

Begin in a standing position, perform a drop squat, then you will go up explosively in order ot create a slight jump from the ground. Once the jump appears, you will rotate the pelvic so both legs can rotate too. When reaching 90 degree rotation, step on the ground and turn back to perform another drop squat. Repeat the same but rotate on the other side. Alternate on each repetition. 

2. Push Up Isometric Hold to Jump Out

The push up isometric hold to jump out is a great upper body strength and lower body dynamic focused exercise. This combination will help you improve the push up and core strength. Also, it will activate the cardiovascular system since the jump outs will require additional effort. 

Begin on a push up position, drop down until reaching halfway to the ground, hold there, embrace the abs and glutes and while holding this position, you will begin to jump out and back in with both legs and at the same time. 

3. Side Walk Pulsing Squat

The side walk pulse squat is a good low-impact leg exercise that will help you build muscle and get more endured lower body. This is not a complete deep squat, it's more of a half squat pulses. The target here is mainly on the glutes and quads. 

Begin in a standing position, you will take a half squat hold position and will start to perform 4-5-6 steps per side while doing half squat pulses on each step. The number of lateral steps will be determined by the place you are surrounded with. If you're in a small room, then 3-4 steps will be optimal. If the room is bigger or you are working out outdoors, then 6-8 steps per side would be okay. 

4. Plank Ankle Taps

The plank ankle tap is the fourth exercise from this 7 minute circuit training workout. It will play the role of the core exercise in this session and it's really great one since you will not just get the benefits of the regular plank but thanks to the alternating ankle taps, you will engage the 6 pack abs or front part of the core (your rectus abdominis) and also, the obliques will take place since you will be supporting the upper body most of the time on one elbow and in order your body to not fall aside and to lose balance, the obliques will have to do this and stabilize the proper position. 

Begin on a low plank position. Embrace the abs, squeeze the glutes. You will alternate tapping each ankle with the opposite arm. The leg movement should be performed while moving the ankle towards the chest and while leaving the knee to go in a direction outward the body. This will allow the ankle to move through the shortest path and the arm tap to appear with fewer efforts. 

5. Sprinter Sit Up

This circuit workout ends with a classical ab and six pack exercise that is dynamic, fast and will challenge not just your ab muscles but the obliques as well. 

For your information, the oblique muscles are responsible for multiple athletic and more functional movements of the body. With that in mind, targeting the obliques is mandatory if your goal is to have a well-balanced, and functioning body. 

Begin in a lying position and you will perform a regular sit up. The only difference is that when going upwards with the upper body, one of your legs will also go towards the chest. It's a synchronized move and once the upper body is up and the knee is near the chest, you will tap this high knee with the opposite elbow. Then you will lie back until reaching the starting position and repeat all over but with the other knee and elbow. 

How Often To Do 7 Minute Circuits?

The 7 minute circuit training workouts can be performed in a variety of ways. To give you a more detailed answer to the question, we will look into 3 different scenarios: 

1. You want to do only 7 minute circuits - in case you are seriously pressed on time to work out for longer durations, then doing 7 minute circuits 5-6 times per week will not a problem for you and even with such short routines, by being applied frequently enough, you will still get results and progress with overall fitness. 

2. Use these routines as finishers - use the 7 minute circuits at the very end of your lifting or strength calisthenics workouts in order to improve the conditioning and fat loss. 2-3 times per week in that case will be sufficient. 

3. Use 7 minute circuits as stand alone cardio routines - in case you do any resistance workouts, if you are not a fan to perform cardio finishers post-strength or hypertrophyhypertropgy work, then 2-3 circuit workouts per week as a stand alone cardio workouts will serve you well. 

Bonus Full Body Circuit Workout!

In order to improve your fitness, the more training options you have, the more exercise variations you will try, experiment and adapt. This adaptation will cause progress with your overall fitness. The more ways your body can move, the more proficient your nervous system will be. This will result in a more versatile and functional body in daily activities and life. 

Bonus Full Body Circuit Workout!

For this beginner bodyweight circuit workout a total of 8 bodyweight exercises were included. The timer used is 30/20 seconds of work/rest protocol. Once you move through 1 set for each of these 8 movements, it is considered as a completed round and you will rest there for 2 full minutes. 

3 total rounds should be completed.

Here is the exercise list:

1. T-push up with row. 

2. Squat to reverse lunge to kick. 

3. Push up to knee-elbow tap. 

4. Squat to curtsy lunge. 

5. Tucked shoulder tap to ankle tap. 

6. Side to side step jump squat. 

7. Sit out to straddle. 

8. V sit hold to heel tap. 

Summing It Up

7 minutes is sufficient time to get an effective bodyweight workout. That statement will be relevant only if you actually work out during this short amount of time. If you are not pushing hard and being at your limits, do not expect any results with such short sessions. For that reason, during this 7 minute circuit training workout, you will work consistently for 30 and rest for 15 seconds. No longer rests will be applied and that itself will increase the intensity of the routine which will make it more efficient. 

Today you have been introduced to a complete and high-intensity 7 minute circuit training workout. We have reviewed also in depth the 5 bodyweight exercises included, you have a warm up to use pre-workout and an additional 22 minute beginner bodyweight circuit workout

What is your favorite circuit workout? 

Comment below! 

To your Fitter self, 


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