4 Samples of Circuit Workout at Home (No Equipment)

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 Workout at home
Circuit 1-2Circuit 3-4
Jumping jacksSquat Jump
Mountain ClimbingPushup
SquatsLeg Raises
High KneesSumo Squats
PlankSide Plank

Wednesday

Circuit 1-2Circuit 3-4
Half BurpeeForward Lunges
Mountain climbersGlute Bridge
Jumping Split SquatDiamond Pushup
Standard PushupLateral Squat
Reverse CrunchesSuperman Pull

Friday

Circuit 1-2Circuit 3-4
Jumping JacksSquat Jump
Floor IYT RaisesWall Sit
SquatsLeg Raises
Kneeling Diamond PushupsPushup
Heel Touch CrunchesPlank

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

Full Body Circuit Workout Training
Circuit 1-4Circuit 2-5Circuit 3-6
Jumping jacksHalf BurpeesSquat Jump
Mountain ClimbFlutter KicksPushup
SquatsFloor IYT RaiseLeg Raises
High KneesForward LungesSumo Squat
V upsStanding Calf RaiseSide Plank

Wednesday

Circuit 1-4 Circuit 2-5Circuit 3-6
BurpeeHigh KneesForward Lunges
Mountain climbersGlute BridgeBird Dog Plank
Jumping Split SquatNarrow PushupDiamond Pushup
Standard PushupJump SquatLateral Squat
Reverse CrunchesShadow BoxingSuperman Pull

Friday

Circuit 1-4 Circuit 2-5Circuit 3-6
Squat JumpPlyo LungesChair Pose
Floor IYT RaisesShoulder TapAir squats
SquatsButterfly SitupTuck ups
Kneeling Diamond PushupsFrog JumpPushup
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 Workout Training at Home
Circuit 1-4Circuit 2-5Circuit 3-6
Jumping jacksHalf BurpeesSquat Jump
Side DrillsHeel Touches Shadow Boxing
Mountain ClimberFlutter KicksPushup
SquatsFloor IYT RaiseLeg Raises
PushupForward LungesSumo Squat
V upsGlute BridgeSide Plank Dips

Wednesday

Circuit 1-4Circuit 2-5Circuit 3-6
Squat JumpPlyo LungesChair Pose
Floor IYT RaisesMountain ClimberBurpees
Half JackShoulder TapAir squats
SquatsButterfly SitupTuck ups
Bear CrawlFrog JumpPushup
Heel Touch CrunchesReverse CrunchesPlank

Friday

Circuit 1-4Circuit 2-5Circuit 3-6
BurpeeHigh KneesForward Lunges
Mountain ClimberSitupBurpees
Mountain climbersTuck JumpBird Dog Plank
Jumping Split SquatNarrow PushupLeg Raises
Standard PushupJump SquatLateral Squat
Reverse CrunchesFloor IYT RaisesSuperman 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 Workout with No Equipment
Circuit 1-4Circuit 2-5Circuit 3-6
Jumping jacksHalf BurpeesShadow Boxing
Butterfly Situp Heel TouchesSumo Squat
Plyo LungesSide DrillsPushup
SquatsFloor IYT RaiseGlute Bridge
PushupReverse LungesSitups
V upsFloor WiperPlank

Wednesday

Circuit 1-4Circuit 2-5Circuit 3-6
BurpeesPlyo Lunges Floor IYT Raises
PushupNarrow PushupChair Pose
Floor IYT RaisesButterfly Situp Bird Dog
SquatsButterfly SitupLocust Pose
Half JackFrog JumpChair Pose
SitupLeg RaisesSide Plank

Friday

Circuit 1-4Circuit 2-5Circuit 3-6
Squat JumpBurpeeBear Crawl
Floor IYT RaisesMountain ClimberPlyo Lunges
Mountain ClimberShoulder TapPushup
SquatsButterfly SitupTuck ups
Bear CrawlFrog JumpCalf Raises
Chair PoseGlute BridgeV 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

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Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.