Are you looking for a way to mix up your fitness routine and achieve a balanced workout? Try these circuit training workouts that combine cardio and strength exercises seamlessly!
Tired of choosing between strength training and cardio? Circuit training is the ideal solution. This method integrates various exercises targeting different muscle groups, providing a comprehensive workout.
Although circuit training and HIIT workouts may appear similar, circuit training involves minimal rest between exercises, delivering both efficiency and intense results. The benefits include improved strength, endurance, and significant calorie burn.
In this guide, we present 15 fun and effective circuit training workouts to keep your fitness routine exciting and help you stay on track with your goals. Let’s get started!
1. Basic Bodyweight Circuit: Quick and Effective Workouts for Home Fitness
This simple yet effective bodyweight circuit is perfect for beginners. Complete three rounds with minimal rest between exercises.
- Bodyweight squats: 15 reps
- Push-ups: 12 reps
- Walking lunges: 8 reps for each leg
- Dumbbell rows: 8 reps for each arm
- Plank: 20 seconds
- Jumping jacks: 25 reps
2. General Fitness Circuit
This circuit is designed for general fitness. Perform the exercises with minimal rest between them. Aim for three to five rounds, with a 90-second break between each round.
- Goblet squat: 12 reps
- Kettlebell swing: 12 reps
- Gorilla row: 10 reps
- Dumbbell press: 10 reps
- Kettlebell halo: 15 reps in each direction
3. Advanced Bodyweight Circuit
This challenging circuit targets multiple muscle groups and improves balance and stability. Perform each exercise with proper form and effort.
- One-legged squats: 8 reps on each side
- Bodyweight squats: 18 reps
- Walking lunges: 8 reps for each leg
- Jump step-ups: 8 reps for each leg
- Pull-ups: 8 reps
- Dips (between bar stools): 8 reps
- Chin-ups: 8 reps
- Push-ups: 12 reps
- Plank: 35 seconds
4. Total Body Step-Up Circuit
This step-up circuit engages multiple muscle groups and enhances your fitness routine.
- Alternating step-ups: 12 reps for each leg
- Elevated push-ups: 12 reps
- Swing rows: 12 reps
- Assisted lunges: 10 reps for each leg
- Bent leg reverse crunches: 12 reps
5. Endurance Circuit: AMRAP Workouts for Enhanced Stamina and Cardio Fitness
Perform each exercise for As Many Reps As Possible (AMRAP) in one minute. Rest for two minutes between rounds. Repeat for three to five rounds.
- Jumping jacks
- Mountain climbers
- Squat jumps
6. Advanced Endurance Circuit
Perform each exercise with a brisk pace and steady rhythm. Rest for 30 seconds between exercises and 30 seconds between rounds. Aim for five to eight rounds.
- Jumping jacks: 25 reps
- Mountain climbers: 25 reps
- Russian twists: 25 reps
- Supermans: 25 reps
- Squat jumps: 25 reps
7. Full-Body Intensity Circuit
This intense circuit pushes your limits and takes your fitness to the next level.
- Pull-ups: 20 reps
- Deadlifts: 40 reps using a 120 lbs weight
- Push-ups: 40 reps
- Box jumps: 40 reps on a 24-inch box
- Floor wipers: 40 reps
- Single-arm clean and press: 20 reps per side with a 30 lbs weight
- Pull-ups: 20 reps
8. HIIT Rowing Circuit with Bodyweight Exercises
This dynamic HIIT circuit keeps your heart rate high while engaging various muscle groups. Alternate 30-second sprints on a rower machine with off-rower movements.
- Sprint on the rowing machine for 30 seconds
- Transition to bodyweight exercises:
- Push-ups for 30 seconds
- Push throughs (Abs) for 30 seconds
- Squat jumps for 30 seconds
- Tricep dips for 30 seconds
- Rest for two minutes
- Repeat the entire sequence three more times
9. Upper-Body Circuit
Add this upper-body circuit to your routine. Aim for one to three rounds, with 8–12 reps of each exercise. Rest for 15 seconds between exercises and 30 seconds between rounds.
- Rope upright row
- Face pull
- Triceps pushdown
- Front arm pulldown
- Rope hammer curl
- Single-attachment lateral raise
10. Bodyweight Circuit
This workout uses only bodyweight exercises. Aim for a Rate of Perceived Exertion (RPE) of 8 for each exercise, where 0 is no exertion and 10 is maximal effort.
- Body squats
- Push-ups
- Chin-ups
- Flutter kicks
- Lunges
- Chin-ups
- Single-leg hip thrusts
- V-ups
11. Landmine Circuit
This landmine circuit targets all major muscle groups and is perfect for building muscle efficiently. Perform 3–5 rounds with 6–10 reps per exercise. Rest for 30 seconds to one minute between rounds.
- Landmine squat: Perform squats while holding the landmine attachment
- Landmine double-hand row: Strengthen your back muscles with this rowing motion
- Landmine deadlift: Perform deadlifts using the landmine attachment
- Landmine kneeling double-hand press: Kneel and press with both hands to engage your upper body
12. 20-Minute No-Rest Circuit
This intense 20-minute circuit will boost your heart rate and maximize calorie burn. Use lighter weights to maintain proper form and transition quickly between exercises.
- Push-ups or bench press: Max reps in 1 minute
- Squats: Max reps in 1 minute
- Pull-ups or pulldowns: 1 minute
- Bike or jog: 3 minutes
- Military press: 1 minute
- Lunges: 1 minute for each leg
- Biceps curls: 1 minute
- Bike or jog: 3 minutes
- Triceps extensions: 1 minute
- Leg extensions: 1 minute
- Leg curls: 1 minute
- Sit-ups: 2 minutes
- Crunches: 2 minutes
- Stretch: 3 minutes
13. Kettlebell Circuit
Unleash the power of kettlebells with this invigorating circuit. Complete the circuit three times, followed by stretches.
- Halos: 10 reps on each side
- Goblet squats: 12 reps
- Overhead presses: 10 reps each side
- Kettlebell swings: 18 reps
- Bent-over rows: 10 reps on each side
- Front rack reverse lunge: 8 reps per side
14. Cardio Circuit
This cardio circuit is designed to energize you. Perform one to five rounds, with a 30-second rest between rounds.
- Sled push: 12 meters
- Push-ups: 25 reps
- Sled pull: 12 meters
- Kettlebell swings: 35 reps
- Farmer carry: 12 meters
- Medicine ball over shoulder: 12 reps
- Battle ropes: 25 reps
15. Strength Circuit Sequence
This strength circuit is designed to build muscle. Perform three to five rounds, with four to six reps per exercise. Rest for one minute between rounds.
Circuit 1:
- Perform one round of deadlifts
- Perform one round of bench press
Circuit 2:
- Complete one round of back squats
- Complete one round of overhead squats
Circuit 3:
- Do one round of chin-ups
- Do one round of dips
- Do one round of bent-over rows
Enhance Your Fitness Routine with Circuit Training
Looking for more circuit training workouts? Speediance offers a vast library of circuit training, rowing, yoga, and strength training workouts. Each workout is led by a world-class instructor who provides motivational and helpful guidance.
Learn more about Speediance’s workouts and strength training machines today!
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