Starting your day with ten to 15 minutes of circuit training will help you stay fit and active throughout the day. In this article, I’ll share full-body circuit workout plans of various duration, such as 10, 15, 20, and 30 minutes that you can do at home without equipment.
Depending on your fitness level and the time you have, you can do one of them to kickstart your day. However, if you’re not a morning person, you can do it any time of the day you like.
I’ll also share a PDF of each circuit workout routine. So you can download the one you need and use it whenever you get the time to work out.
I’ve included all kinds of exercises, from cardio to isometric, that will help you increase stamina, strength, balance, and flexibility in the below training programs.
All routines are suitable for both men and women.
What is Circuit Workout Program?
The circuit workout is one of the workout routines where you have to do a certain number of exercises in a row without taking a break.
The selection of the total number of workouts in one circuit will depend on your fitness level and goal.
You can do three to ten exercises in one round.
Circuit training helps you target the full body in a quick time and improve overall health.
It is suitable for those who want to be fit, strong, and active but have a busy life to get a short time to work out.
10-Minute Circuit Workout at Home For Beginners
You may always be on the go, but taking out ten minutes from your occupied day can help you boost your productivity at your work or in your study. You can do a 10-min total body circuit workout routine that will help you stay energetic during the day.
In the routine, you’ll do four rounds of five exercises each.
Each workout will be of 15 seconds (except for planks). And there will be one-minute rest after each circuit.
It will also help you scale up for 20 to 30 minutes of high-intensity workouts.
Okay, so here’s the plan.
Monday
| Circuit 1-2 | Circuit 3-4 |
|---|---|
| Jumping jacks | Squat Jump |
| Mountain Climbing | Pushup |
| Squats | Leg Raises |
| High Knees | Sumo Squats |
| Plank | Side Plank |
Wednesday
| Circuit 1-2 | Circuit 3-4 |
|---|---|
| Half Burpee | Forward Lunges |
| Mountain climbers | Glute Bridge |
| Jumping Split Squat | Diamond Pushup |
| Standard Pushup | Lateral Squat |
| Reverse Crunches | Superman Pull |
Friday
| Circuit 1-2 | Circuit 3-4 |
|---|---|
| Jumping Jacks | Squat Jump |
| Floor IYT Raises | Wall Sit |
| Squats | Leg Raises |
| Kneeling Diamond Pushups | Pushup |
| Heel Touch Crunches | Plank |
Please do it for a couple of weeks. And once you feel you need to work out more, you can do 15 or 20 minutes of circuit training.
If you want to do the 10 minutes workouts six days a week, repeat the above three-day training twice.
Is a 10-minute workout effective?
Yes, performing exercises for even ten minutes will benefit your health.
It will burn some calories, improve mood, and reduce stress.1 Immediate benefits of a brief 10-minute exercise protocol in a chronic pain population: a pilot study – Pain Medicine (Malden, Mass.)
A study demonstrated that even a 7 minutes workout could improve cardiovascular health and help you stay vibrant.2 Effect of 7-minute workout on weight and body composition – The Journal of Sports Medicine and Physical Fitness
15 minute Full Body Circuit Workout with no Equipment
If you want to boost your endurance and burn a good number of calories quickly, you can do an entire-body circuit training in just fifteen minutes.
I’ve created a 15-minute workout plan that comprises three circuits.
You’ll do six exercises in each circuit, and each workout will be of 15-seconds. And there will be a 1-min break between the circuits.
You can also download the PDF of this plan, so you can use it whenever you like.
Summary:
- You’ll do six circuits a day.
- One Circuit: 5 Exercises
- Duration for one exercise: 20-seconds
- Total time for one round: One and a half minutes
- Rest between circuits: 1-minute
- Frequency – 3 times a week (you can do six times a week)
Here’s the plan.
Monday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Jumping jacks | Half Burpees | Squat Jump |
| Mountain Climb | Flutter Kicks | Pushup |
| Squats | Floor IYT Raise | Leg Raises |
| High Knees | Forward Lunges | Sumo Squat |
| V ups | Standing Calf Raise | Side Plank |
Wednesday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Burpee | High Knees | Forward Lunges |
| Mountain climbers | Glute Bridge | Bird Dog Plank |
| Jumping Split Squat | Narrow Pushup | Diamond Pushup |
| Standard Pushup | Jump Squat | Lateral Squat |
| Reverse Crunches | Shadow Boxing | Superman Pull |
Friday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Squat Jump | Plyo Lunges | Chair Pose |
| Floor IYT Raises | Shoulder Tap | Air squats |
| Squats | Butterfly Situp | Tuck ups |
| Kneeling Diamond Pushups | Frog Jump | Pushup |
| Heel Touch Crunches | Leg Raises | Plank |
Can a 15-minute workout be effective?
Yes, you train your total body in just fifteen minutes of circuit training.
Working out even for 15 minutes daily will help nurture your physical and mental health.
Doing workouts for just 15 minutes a day can increase life expectancy by three years and cut the mortality rate by 14%, research from Taiwan suggests.3 15-minute daily exercise is ‘bare minimum for health – BBC Health
20-Minute Full-Body Circuit Workout at Home
It is suitable for intermediate. So if you’re working out for a while, you can do this 20-min HIIT circuit training at home to challenge your stamina and strength.
Summary:
- You’ll do six circuits in a session.
- One Circuit: 6 Exercises
- One exercise duration: 20-seconds
- Total time for one round: 2 minutes
- Rest between each circuit: 90-seconds
- Frequency: 3 times a week
Monday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Jumping jacks | Half Burpees | Squat Jump |
| Side Drills | Heel Touches | Shadow Boxing |
| Mountain Climber | Flutter Kicks | Pushup |
| Squats | Floor IYT Raise | Leg Raises |
| Pushup | Forward Lunges | Sumo Squat |
| V ups | Glute Bridge | Side Plank Dips |
Wednesday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Squat Jump | Plyo Lunges | Chair Pose |
| Floor IYT Raises | Mountain Climber | Burpees |
| Half Jack | Shoulder Tap | Air squats |
| Squats | Butterfly Situp | Tuck ups |
| Bear Crawl | Frog Jump | Pushup |
| Heel Touch Crunches | Reverse Crunches | Plank |
Friday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Burpee | High Knees | Forward Lunges |
| Mountain Climber | Situp | Burpees |
| Mountain climbers | Tuck Jump | Bird Dog Plank |
| Jumping Split Squat | Narrow Pushup | Leg Raises |
| Standard Pushup | Jump Squat | Lateral Squat |
| Reverse Crunches | Floor IYT Raises | Superman Pull |
Is 20-minute of circuit training enough?
Yes, a 20-minute circuit training a day is enough for a healthy, energetic, and productive life.
You can burn as many as 250-300 calories in just twenty minutes. So if you’re trying to lose weight, it can speed up the process.
Working out for 20 minutes a day has myriad health benefits. For example, it increases strength and endurance, reduces stress, boosts mental health, and develops overall fitness.
30 Minute Bodyweight Circuit Workout for Weight Loss
The 30-minute circuit training will sweat you out, pump your heart, and fuel you up at home without equipment.
This moderate-intensity thirty-minute circuit workout may help you burn 300 to 350 calories and support weight loss.
However, you can also do this if you want only to maintain your weight while developing overall fitness.
It is suitable for both men and women.
Summary:
- There will be six circuits a day.
- One Circuit: 6 Exercises
- Duration for one exercise: 20-seconds
- Total time for one round: 2-minutes
- Rest between circuits: 3-minutes
- Frequency – 3 times a week (you can increase to six if you like)
Monday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Jumping jacks | Half Burpees | Shadow Boxing |
| Butterfly Situp | Heel Touches | Sumo Squat |
| Plyo Lunges | Side Drills | Pushup |
| Squats | Floor IYT Raise | Glute Bridge |
| Pushup | Reverse Lunges | Situps |
| V ups | Floor Wiper | Plank |
Wednesday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Burpees | Plyo Lunges | Floor IYT Raises |
| Pushup | Narrow Pushup | Chair Pose |
| Floor IYT Raises | Butterfly Situp | Bird Dog |
| Squats | Butterfly Situp | Locust Pose |
| Half Jack | Frog Jump | Chair Pose |
| Situp | Leg Raises | Side Plank |
Friday
| Circuit 1-4 | Circuit 2-5 | Circuit 3-6 |
|---|---|---|
| Squat Jump | Burpee | Bear Crawl |
| Floor IYT Raises | Mountain Climber | Plyo Lunges |
| Mountain Climber | Shoulder Tap | Pushup |
| Squats | Butterfly Situp | Tuck ups |
| Bear Crawl | Frog Jump | Calf Raises |
| Chair Pose | Glute Bridge | V ups |
Is 30-minute circuit training enough?
If you work out at home without equipment, a 30-min of circuit training is enough for a healthier and fitter life.
Training for 30 minutes a day burns many calories, maintains and helps weight loss, improves physical and mental health, and enhances the quality of life.
A light-intensity training for half an hour a day may also reduce the risk of death incurred by sitting – suggested in a study published by the NIH.4 Light activity may lower harmful effects of sitting– National Institute of Health.
Download Circuit Workout PDFs
Final Thoughts
Bodyweight circuit training is a great way to enhance your aerobic and anaerobic fitness. It helps you train your entire body in less time compared to traditional cardio training.
Circuit training helps you improve your cardiovascular health and improve your body composition.
You can download one of the above examples or create your own. If you want to design a bodyweight circuit workout routine to train at home, you should to keep the following things in mind:
- Duration and frequency of training.
- Duration of one exercise and the rest between circuits.
- Integrate at least one upper body, lower body, and core workout in each circuit.
- Intensity, interval time, activity time, and the number of exercises.
Whether you follow my routines or yours, you’ll need to focus on other things for achieving maximum results, such as diet, muscle recovery, proper sleep, and hydration. If you take care all of these things, you’ll see and feel the improvement.
References
- 1Immediate benefits of a brief 10-minute exercise protocol in a chronic pain population: a pilot study – Pain Medicine (Malden, Mass.)
- 2Effect of 7-minute workout on weight and body composition – The Journal of Sports Medicine and Physical Fitness
- 315-minute daily exercise is ‘bare minimum for health – BBC Health
- 4Light activity may lower harmful effects of sitting– National Institute of Health
