Circuit Workout At Home With No Equipment (PDF)

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 with no 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, and 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 types of 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.

The 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.

You can also save: No Bench Dumbbell Workout Plan With PDF

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 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

You may also like: 10-Minute Abs Workout That Requires No Equipment

10 minute Circuit Training Program PDF


15 minute Full Body Circuit Workout With No Equipment

If you want to boost your endurance and burn a good number of calories in a fraction of time, 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 cicruits a day.
  • One Circuit: 5 Exercises
  • Duration for one exercise: 20-seconds
  • Total time for one round: One and a half minute
  • Rest between circuits: 1-minute
  • Frequency – 3 times a week (you can do six times a week)
Also, check out: The 15-Minute HIIT Core Workout

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 RaisesPlank

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 a day will help you 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

15-minute Full Body Circuit Workout at Home PDF


Intense 20 Minute Circuit Workout Training 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 6 cicruits 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 (you can do everyday if you like)

Monday

Circuit Workout Training at Home
Circuit 1-4Circuit 2-5Circuit 3-6
Jumping jacksHalf BurpeesSquat Jump
Side DrillsHeel TouchesShadow 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 myriads health benefits. For example, it increases strength and endurance, reduces stress, boosts mental health, and develops overall fitness.

20-minute Circuit Training at Home PDF


30 Minute Circuit Workout To Burn More Calories and Lose Weight

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 cicruits 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 SitupHeel TouchesSumo Squat
Plyo LungesSide DrillsPushup
SquatsFloor IYT RaiseGlute Bridge
PushupReverse LungesSit-ups
V upsFloor WiperPlank

Wednesday

Circuit 1-4Circuit 2-5Circuit 3-6
BurpeesPlyo LungesFloor IYT Raises
PushupNarrow PushupChair Pose
Floor IYT RaisesButterfly SitupBird 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.

30-min Circuit Workout at Home PDF


How You Can create a good circuit training routine for yourself?

You can also create a good circuit training routine for yourself with the help of the following instructions:

  1. First, decide the duration and frequency of circuit training.
  2. Select the number of exercises you want to do in one circuit.
  3. Decide the time period of one exercise and the rest between circuits.
  4. Incorporate at least one upper body, lower body, and core workout in each circuit.
  5. Increase the intensity, time, number of exercises, and circuits over time.

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References