Best Circuit Workout at Home with No Equipment (w/PDF)

If you’re looking for a time-efficient and effective bodyweight workout plan that can level up your fitness and improve your shape at home, you can try circuit training.

Circuit training involves performing a set of multiple exercises in a sequence with little or no rest between them.

It helps enhance cardiovascular health, build a toned and firm physique, and improve overall fitness.

From 10 and 15 minutes to 20 and 30 minutes, I’ve shared multiple full-body circuit workout routines in this article. Depending on your current fitness level and goal, you can do one of them.

These workouts include only bodyweight exercises, so you can do them at home without equipment.

But before I share those routines, let’s see how you can also design an effective bodyweight circuit workout for training at home.

How to Design a Circuit Workout Program?

As you know, circuit training involves performing a set of different exercises in a row without taking a break in between. So, it is crucial to include various exercises that target different muscle groups, such as the back, chest, legs, and core.

How many exercises you should perform in one set entirely depends on you. You can include three, four, five, or six exercises; it’s up to you.

The best sequence would be – Start with a full-body cardio exercise, then do a push exercise, followed by a leg, pull, and core exercise.

Here’s how a 5-minute circuit workout looks:

• Ankle Hops/Jumping Jacks
• Pushups
• Squats
• Superman Pull
• Situps
• Perform each exercise for 20-30 seconds, take one minute of rest, then repeat once more.

This way, you can design your own circuit training at home that matches your current fitness level.

If you want a ready-to-use weekly circuit workout plan, you can explore the following routines.

• 10-minute workout for beginners
• 15-minute workout for beginner to intermediate
• 20-minute circuit workout for intermediates
• 30-minute Advanced circuit routine for fat burn.

Make necessary adjustments if needed.

10-Minute Circuit Workout at Home for Beginners

You may always be on the go, but taking ten minutes from your busy day can help boost your productivity at work or 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.

Instructions: Perform each exercise for 15 seconds in round 1, 20 seconds in round 2, 30 seconds in round 3, and 15 seconds in the last round. The total activity time will be 75+100+150+75= 400 seconds (around 7 minutes). Take 30 seconds of rest after 1st round, 45 seconds after the second, 2-minute after the third.

Round	Activity time/exercise	Rest after each round
1st	15 seconds	30 seconds
2nd	20 seconds	45 seconds
3rd	30 seconds	2 minutes
4th	15 seconds	–

Monday and Thursday

Circuit 1-2	Circuit 3-4
Jumping Jacks	High Knees
Shoulder Taps	Pushup
Squats	Flutter Kicks
Superman Pull	Front Lunge
Mountain Climbing	Sit-ups

Tuesday and Friday

Circuit 1-2	Circuit 3-4
Half Burpee	Jumping Jacks
Mountain Climbers	Alternate Heel Taps
Jumping Split Squat	Forward Lunges
Standard Pushup	Standard Pushup
Prone Y Raises	Superman Pull

Wednesday and Saturday

Circuit 1-2	Circuit 3-4
Jumping Jacks	Squat Jump
Floor IYT Raises	Renegade Row
Squats	Curtsy Lunges
Pushups	Shoulder Taps
Flutter Kicks	Plank

Once you feel you need to work out more, you can do 15 or 20 minutes of circuit training.

Is a 10-minute workout effective?

Yes, exercising for ten minutes a day has significant health benefits.

Research shows working out for even 10 minutes daily improves mood and reduces stress.¹ Immediate benefits of a brief 10-minute exercise protocol in a chronic pain population: a pilot study – Pain Medicine (Malden, Mass.)

Another study also 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

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15 Minute Full Body Circuit Workout

Those looking for a quick and effective workout that improves oxygen flow and keeps them active during the day can do this 15-minute bodyweight circuit routine.

It includes six rounds of five exercises.

Here’s how you can perform the workout:

Round	Activity time/exercise	Rest after each round
1st	15 seconds	30-sec
2nd & 3rd	20 seconds	45-sec
4th & 5th	30 seconds	60-sec
6th	15 seconds	–

Perform exercises at your pace.

Monday and Thursday

Rounds 1 & 4	Rounds 2 & 5	Rounds 3 & 6
Jumping jacks	Half Burpees	Squat Jump
Mountain Climb	Flutter Kicks	Alternate Heel Taps
Squats	Front Lunges	Glute Bridge
Pushups	Shoulder Taps	Floor Dips
Superman Pull	Prone IYT Raises	Renegade Row

Tuesday and Friday

Circuit 1-4	Circuit 2-5	Circuit 3-6
Burpee	High Knees	Squat Jump
Mountain climbers	Plank	Side Plank
Dive Bomber Pushups	Dive Bomber Pushups	Knee Tap Pushups
Squats	Cursty Lunges	Glute Kickback
Seated IYT Raises	Lying Reverse Flyes	Superman Pull

Wednesday and Saturday

Circuit 1-4	Circuit 2-5	Circuit 3-6
Ankle Hops	Plyo Lunges	Jumping Jacks
Push-ups	Pushups	Floor Dips
Mountain Climbing	Plank Jacks	Spider Crunches
Pop Squats	Jumping Lunges	Kneeling Squat Jump
Prone IYT Raises	Superman Pull	Lying Reverse Flyes

Is working out 15 minutes a day effective?

Yes, working out for 15 minutes daily will help nurture your physical and mental health.

A study published on the BBC website has shown that exercising 15 minutes a day can increase life expectancy by three years and cut the mortality rate by 14%.³ 15-minute daily exercise is ‘bare minimum for health – BBC Health

Even if you can’t make up the time every day, make sure you exercise at least five times a week.

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Full-Body 20-Minute Circuit Training at Home

Those working out for a while can do this 20-min circuit training at home to level up their fitness and improve their shape.

Doing high-intensity circuit training for 20 minutes can burn as many as 250-300 calories. So if you’re trying to lose weight, it can also speed up the process.

Instructions to perform the 20-minute workout:

You’ll do six rounds of six exercises in this program.

Here’s how you can complete each round.

Round	Activity time/exercise	Rest after each round	Total time
1st	15 seconds	30-sec	2 min
2nd & 3rd	20 seconds	60-sec	6 min
4th & 5th	30 seconds	90-sec	9 min
6th	20 seconds	–	2 min

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	Prone IYT Raise	Leg Raises
Pushup	Curtsy Lunges	Pop Sqauts
Plank Jacks	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
Alternate Heel Taps	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
Narrow Pushup	Jump Squat	Lateral Squat
Reverse Crunches	Floor IYT Raises	Superman Pull

30 Minute Bodyweight Circuit Workout for Fat Burn

The 30-minute circuit training will sweat you out, pump your heart, and fuel you up at home without equipment.

It will help you torch 300 to 350 calories, may improve your metabolic health, and help you sculpt your physique.

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 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	Butterfly Situp
V ups	Floor Wiper	Plank

Wednesday

Circuit 1-4	Circuit 2-5	Circuit 3-6
Burpees	Plyo Lunges	Floor IYT Raises
Pushup	Pushup	Chair Pose
Floor IYT Raises	Butterfly Situp	Bird Dog
Squats	Butterfly Situp	Locust Pose
Half Jack	Frog Jump	Chair Pose
Butterfly 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 training enough?

A 30-min of circuit training is enough for a healthy and fit body.

Training for 30 minutes a day burns many calories, maintains weight and supports 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 enhance your cardiovascular health and improve your body composition.

You can follow one of the bodyweight circuit workouts or create your own.

If you want to design a routine for yourself, 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.

Whichever program you follow, you’ll need to focus on other things to achieve optimal results, such as diet, recovery, sleep, and hydration. If you take care of all of these things, you’ll achieve decent results over time.

You can also try this related workout: 12-Week HIIT Program to Burn Fat

References

• 1
  Immediate benefits of a brief 10-minute exercise protocol in a chronic pain population: a pilot study – Pain Medicine (Malden, Mass.)
• 2
  Effect of 7-minute workout on weight and body composition – The Journal of Sports Medicine and Physical Fitness
• 3
  15-minute daily exercise is ‘bare minimum for health – BBC Health
• 4
  Light activity may lower harmful effects of sitting– National Institute of Health