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.

Contents show

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 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

A study demonstrated that even a 7 minutes workout could improve cardiovascular health and help you stay vibrant.²

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

10 minute Circuit Training Program PDF

10 Minute Circuit Workout PDF Download

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

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 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 Full Body Circuit Workout at Home PDF

15 Minute Full Body Circuit Workout With No Equipment PDF Download

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 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 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

20-Minute-Circuit-Training-At-Home-PDF Download

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 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	Sit-ups
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.

30-min Circuit Workout at Home PDF

Bodyweight 30 Minute Circuit Workout Download

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:

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

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Murshid Akram

I'm a certified personal trainer, fitness blogger, and nature lover. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.