Circuit Workouts at Home2

12 circuit workouts at home that will challenge your body, burn tons of calories and skyrocket your energy. No equipment. Quick and Effective Home Workouts!

More...

Crcuit Workouts at Home

Your Fat-Loss Weapon

Circuit workouts


The truth be told.

Home training is not for everyone. Many people might find it frustrating to movitate themselves to workout alone at their homes. 

With that spoken, to make your training a bit more fun and mentally challenging, you need to look the opportunity of trying the circuit workouts at home. 

In a nutshell - the circuit workouts are sessions that will include 3-4-5-6 exercises that you will alternate one after each other until you move through all of the movements. 

Once you're done, you will complete 1 full round. Each circuit workout has a X number of required rounds to be performed until finishing the session. 

The coolest part of including more circuit workouts at home is that you'll perform lots of repetitions in a short amount of time. That intensity and volume will push your body to adapt and burn more calories after your workout is done (the "after burn effect" will be triggered). 

And if your diet and sleep are on track, you will certainly accelerate your fat loss process and enjoy to a successful results. 

Now if you allow me, let's jump straight to your 12 circuit workouts at home that I've prepared for you! 


Workout 1, 2, 3 and 4 🙂

4 Beginner Circuit Workouts at Home


Here are your workouts instructions: 

Beginner Circuit Workout at Home 1

Do 4-6 Rounds of The Following Exercises:  

1. 1,5 Bodyweight Squat - 14 repetitions  

2. Push Ups - 10 repetitions

3. Reverse Lunge - 16 repetitions (8 per leg) 

4. High Knee Run - 50 repetitions 

5. Mountain Climbers - 30 repetitions 

No rest between exercises.

Rest between rounds 120 seconds

 

Beginner Circuit Workout at Home 2

Do 4-6 Rounds of The Following Exercise:  

1. Bodyweight 1,5 split squat - 16 repetitions (8 per leg) 

2. Push ups - 10 repetitions 

3. Lunges - 20 repetitions (10 per leg) 

4. Plank to Push Up - 10 repetitions (5 per arm)

No rest between exercises. 

Rest between rounds: 120 seconds

 

Beginner Circuit Workout at Home 3

Do 4-6 Rounds of The Following Exercise:  

1. Alternating Push Up with Rotation - 10 repetitions (5 per side) 

2.  Jumping Lunge with a Hope - 20 repetitions (10 per leg) 

3. Plank to Arm Raise - 10 repetitions (5 per arm) 

No rest between exercises.

Rest between rounds: 120 seconds


Beginner Circuit Workout at Home 4

Do 4-6 Rounds of The Following Exercise:  

1. Speed Burpee - 10 repetitions 

2. Push Up to Shoulder Tap - 10 repetitions 

3. Side Shuffle with Ground Touch - 8 Lengths (3-4 steps per side) 

4. Circle Bear Crawl - 4 circles

No rest between exercises.

Rest between rounds: 120 seconds


Workout 5

15 Minutes HIIT Circuit Workout at Home


Set an Interval Timer on Your Phone for 30 seconds work / 15 seconds rest

Do 4 Rounds of The Following Exercises:

 1. Frog push up to jump squat

2. Diagonal chop (switch side each round)

3. Lateral speed burpee

4. Box, bench or chair jump 

Rest Between Rounds: 60 Seconds


Workout 6

22 Minute Circuit Bodyweight Workout at Home


Do 8 Rounds of the following exercises:

 1. Skater jump - left and right - 1 repetition per side

2. Side Shuttle - 3-4 steps per side (Rotate these 2 exercises for 5 total times).

3. Bear crawl to push up (forward and backward) - 10 repetitions.

You have to do 10 total push ups. hat will include 10 bear crawls as well. This is one full round.

Rest between rounds: 90 seconds.


Workout 7, 8, 9
3 Bodyweight Circuit Workouts For Fat Loss


Your At Home Circuit Workouts Instructions:

Workout 1

Do 3 rounds of the following exercises: 

1. Cross body jumping jack - 50 repetitions

2. Tripod Extension - 20 repetitions

3. Cross body jumping jack - 50 repetitions

4. Lunge runner (count the arm movement) - Left leg - 50 repetitions

5. Lunge runner right leg - 50 repetitions

6. Cross body jumping jack - 50 repetitions

Rest between rounds: 120 seconds

 

Workout 2 

Do 4 rounds of the following exercises:

1. Predator jump jack - 10 repetitions 

2. Wounded bear crawl - left leg - 4 lengths 3 steps per length

3. Wounded bear crawl - right leg - 4 lengths 3 steps per length

4. Predator jump jack - 10 repetitions 5. Sprinter step - 16 repetitions (8 reps per leg) 6. 3 way push up - 15 repetitions 

7. Predator jump jack - 10 repetitions

Rest between rounds: 120 seconds


Workout 3

Do 6 rounds of the following exercises:

1. Speed burpee - 10 repetitions 

2. Side crawl - 3 steps to 3 push ups - 4 total lengths

3. Tuck jump - 10 repetitions

Rest between rounds: 120 seconds


Workout 10, 11, 12
3 Bodyweight Circuit Workout Routines at Home


Here are your circuit workout instructions:

Workout 1

Do 5 rounds of the following exercises:

1. Speed burpee to jumping lunges (1 rep for for both legs) - 10 times

2. Switch explosive push up - 20 repetitions 

Rest between rounds: 120 seconds


Workout 2 

Do 3 rounds of:

1. High knees - 10 repetitions 

2. Speed burpee - 1 repetition 

3.Straight Punches - 10 repetitions

4. Speed burpee - 1 repetition

This is one set.

You have to move through 10 sets to close 1 round of your workout.

The whole sessions is 3 full rounds.

Rest between rounds: 3 minutes


Workout 3 

Do 5 rounds of the following exercises:

1. High knee run - 30 repetitions 

2. Spiderman push up - 10 repetitions

3. High knee run - 30 repetitions

4. Jumping lunges - 20 repetitions (10 per leg) 

5. High knee run - 30 repetitions

6. Crab toe tap - 20 repetitions

7. High knee run - 30 repetitions.

Rest between rounds: 3 minutes


You Have 12 Intense Circuit Workouts at Home 
For a Test Drive!
Circuit workouts

All of your circuit workouts are with 0 equipment. So you have no more excuse to be out of shape or to claim that you have lack of time to workout consistently. 

You can try these circuit workouts at home, outdoor, while you travel or while being on a vacation! 

There are beginner and intermediate training level circuit workouts. No athlete stuff included here. Every person can do it and benefit later. 

So the only question that I'll ask you today is - are you a quitter?

If not, then test one of these circuit workouts at your home and comment below how it was for you 🙂 


No More Boring Workouts

No More Quitting The Process

Circuit workouts

When I've created all of these circuit workouts at home, I've done my best to structure these in a way that will not just hit your whole body but to engage your mentallity all the way from the beginning until the end of your circuit workouts. 

So if you're lacking time to visit the gym and regular Fitness/working out is getting you bored - don't worry! You'll never suffer from these again with my circuit workouts. 

Additionally, having fun with your circuit workouts will do one simple thing for you - build your consistency. And the more consistent you are - the better training results you'll achieve. 

Get sweat, challenge yourself, have fun and get results! 

It's that simple! 


Get a 100% Customized

Training Plan

Just in case you need an individual training program with an exceptional support provided by your coach 🙂

Circuit workouts
Circuit workouts

Here's What You Get: 

  • A 100% customized training plan based on your goals, lifestyle and needs. 
  • Your individual training plan can be adapted for a home, outdoor or travelling application - bodyweight workouts, jump rope and resistance band mobile workouts as well. You'll be able to perform your workouts literally - anywhere!  
  • High-intense, complex bodyweight exercises that will get you fit, help you lose more body fat and skyrocket your energy levels, stamina and endurance. 
  • Functional training plan that will fit your needs - you pick the duration and frequency of your workouts - your customized training plan can be build for 3,4,5 6 even 7 workouts per week. In addition, your program can be created based on your available time to workout - it can be from 12-15 minute to 45-60 minute workouts.
  • If you're looking for effective workout routines that will deliver sustainable results, then click the button below or simply hit the LIVE CHAT BUTTON so we can have a nice and friendly chat about your training goals and how precisely I will help you achieving them. And don't worry, I will never push you to buy. I'm not a fan of the hard-sales. 🙂 



Summary

Circuit workouts


In this article, I have shared with you 12 circuit workouts at home. There are a beginner and intermediate training level workout videos. 

All of these circuit workouts are fun, intense and will require lots of efforts from your side. 

But it worths it. The circuit workouts can do miracles to your fat loss and energy reserves. Expect your cardio, conditioning and strength endurance to skyrocked and your life to supercharge. 

See, working out should always enhance the quality of your life and never crash yourself to the level where you'll need to lay on the sofa for a whole day long! It's about being resilient, fresh and highly energized but not crashed, miserable and constantly hungry. 

Do you like the circuit training workouts? Did you ever try these at home? Probably outdoor?

Comment below.

Thanks for reading! 

Big Love

Coach Vlad

PS: What to Read NEXT? 

The Ultimate Circuit Training Guide For 2019

PS2: Here are 15 more circuit trianing ideas by Nerd Fitness! https://www.nerdfitness.com/blog/circuit-training-build-some-muscles-burn-some-fat/



SPREAD THE WORD!

Help More People Get FITter by Sharing This Post.

post_title

post_content

Editor's Rating:
0

Leave a Reply 0 comments

Leave a Reply:







Pin It on Pinterest