Home Awesome 15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!

15 Free Circuit Training Routines: Try These Fast Workouts Anywhere!


Conservatively speaking, this is is the greatest circuit training resource in the history of the internet( probably ).

I mean come on, it has dinosaurs in it.

I’ll explain the benefits below, but if you’re just looking for routines to follow, click each below to take you to that workout 😛 TAGEND

Warm Up Circuit Beginner Bodyweight Circuit Advanced Bodyweight Circuit Playground Workout Circuit Kettlebell Workout Circuit Beginner Gym Circuit Hotel Workout Circuit The Batman Workout Circuit The Lord of the Rings Workout Circuit The 300 Workout Circuit The Wolverine Workout Circuit Complete List of Circuit Training Exercises

If you’re hoping circuit training will maximize your results in a minimum quantity of day, one of the 15 circuits above will do the trick!

What’s that, “youre telling”?

Your life is crazy busy and you don’t have a lot of time to work out? You’re not alone. Our community is filled with busy parents, people who travel often for work, and others who only don’t have a lot of time.

Which is why we build custom workout programs for customers in our 1-on-1 Online Coaching Program. Your Nerd Fitness Coach will get to know you, your goals, and your lifestyle, and develop a workout scheme that’s specific to your hectic schedule and life.

Click below to jump on a free call with our team to learn how our coach-and-fours can help you get results and level up your life 😛 TAGEND

What is circuit training?

use circuit training to get in shape like this lego foxThe “circuit” in circuit training comes from the fact that you do a sequence of exerts back to back to back, and then you recurred the sequence.

And then again. You cycle through the planned sequence of exerts, or circuit, multiple times.

That’s circuit training.

Generally you reached each major muscle group during one full circuit. You may do lower body for one exert. Then upper body the next.

You’ll find all sorts of difference circuit training sequences. Here’s some things most will have in common 😛 TAGEND

Several different exercises. A normal circuit will have five to ten different motions per circuit. You’ll often hear these referred to as “stations.” Overhead press station, squat station, etc. Little to no rest in between. The objective of circuit training is to keep your heart rate up. Ideally, if you’re physically able, you go from one exert to another without stopping. Maybe you rest after the whole circuit. Maybe. Rinse and recur. Generally you’ll run through your circuit a few times. Three rounds is common.

Make sense? The point here is to work different parts of your body with different exerts, and then while those proportions are recovering, you’re working on your other movements! This helps build cardiovascular health, while also improving muscular endurance and strength. Plus you’ll burn calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research subsistences that doing strength educate circuits is great for weight loss and overall health. More importantly, for somebody with limited time, doing a strength develop circuit is more effective at build strength and burning fat than an equivalent quantity of cardio.

In other terms, if you are trying to lose weight, you should be doing circuit training.

Our Beginner Bodyweight Circuit would be a great place to begin, and you can download a worksheet to assist you in get started right here 😛 TAGEND Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home , no equipment involved

Avoid the common missteps everybody induces when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:



Why Should I do circuit train?

doing exercises like pull-ups are great in circuit training

Generally, you’ll hear exercise divided into strength training or aerobic workout( cardio ).

What’s the difference, you wonder?

Strength training. Strength training is also referred to as anaerobic exercise, which would be a short exploded of energy for motion. Think of a push up or pull up. These exercisings help build and tone muscle. Aerobic Exercise. “Aerobic” entails “needs oxygen.” Your heart rate increases to get oxygen where your body needs it, thus the word “cardio.” Running, biking, or jumping jacks would be examples of aerobic exert.

The thing about a circuit is, you actually do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio. And since you aren’t stopping much in between stations, you’ll need more oxygen, and voila. Even more cardio.

With circuit training, you build muscle and burn fat WHILE building stamina.

As Michael Scott would say, “that’s a win, win win.”

circuit training is a win win win

There’s some debate on what kind of exercise is better for weight loss: aerobic or anaerobic.

My thinks? If you’re restriction on time and only can pick one, I would pick strength training: when you strength develop, you transgress your muscles down, and your body needs to work extra hard over the next 24 -4 8 hours to rebuild those muscles( with increased calories burned ).

Don’t overthink this though, we can cover both with a circuit.

Before and after your circuit educate: Warm up and stretching

circuit training is awesome doing exercises like this dip

No matter which circuit you pick, I want you to start with one important thing 😛 TAGEND

Warm up!

I cover why to warm up in an article receive right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up. This will help you do exercisings properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Coach Staci( you might know her unbelievably story) presenting you many novice options you can use to warm up as well 😛 TAGEND

Did I just tell you to prepare for circuit training, with a circuit ?!

If you’re curious, here’s my personal warm-up 😛 TAGEND

Jump rope: 2-3 minutes Jumping jacks: 25 reps Body weight squats: 20 reps Lunges: 5 reps each leg. Hip extensions: 10 reps the two sides Hip rotations: 5 each leg Forward leg swingings: 10 each leg Side leg swings: 10 each leg Pushing ups: 10 -2 0 reps Spider-man steps: 10 reps

Our goal isn’t to tire you out, instead we want to warm up you up. That’s step one.

Completing your choose circuit develop routine would be step two. Below, you’ll find 15 workouts you can follow along with!

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows 😛 TAGEND

Bodyweight squattings: 20 reps Push-ups: 10 reps Walking lunges- 10 each leg Dumbbell rows( using a gallon milk jug or another weight ): 10 each arm. Plank: 15 seconds Jumping jacks: 30 reps

Run through this circuit three times. If you don’t have milk in the house for the rows, find something of roughly the same weight with a good handle.

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below 😛 TAGEND Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!

Complete this workout at home , no equipment required

Avoid the common mistakes everybody makes when doing bodyweight exercises

Learn how to finally get your first pull-up

I identify as a:



Advanced Bodyweight Exercises Circuit

If the novice circuit above is too easy for you, move on to our Advanced Bodyweight Workout Circuit. Check out the original article where we encompassed it here. The workout looks like this 😛 TAGEND

One legged squats- 10 each side[ warn super-difficult, merely attempt if you’re in good enough shape] Body weight squats: 20 reps Walking lunges: 20 reps( 10 each leg) Jump step-ups: 20 reps( 10 each leg) Pull-ups: 10 reps[ or inverted bodyweight rows] Dips( between bar stools ): 10 reps Chin ups: 10 reps[ or inverted bodyweight rows with underhand grip] Push-ups: 10 reps Plank: 30 seconds

I warn you, the above circuit will hurt … in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not workout there! If you have children, you can do it together. Or let them ignore you.

I’ll give you a Level One workout, and a Level Two. Check out the main playground article for some Level Three exerts.

Level One

Alternating step-ups: 20 reps( 10 each leg) Elevated push-ups: 10 reps Swing rows: 10 reps Assisted lunges: 8 reps each leg Bent leg reversal crunches: 10 reps

Level Two

Bench jumps: 10 reps Lower incline push-ups: 10 reps Body rows: 10 reps Lunges: 8 reps each leg Straight leg reverse crunches: 10 reps

After you’ve gone through a complete set three times, go down the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can also just watch the video and ensure the workout here 😛 TAGEND

Halos: 8 reps( the two sides) Goblet squats: 10 reps Overhead presses: 8 reps( the two sides) Kettlebell sways: 15 reps Bent Over Rows: 8 reps( the two sides) Front rack reversal lunge: 6 reps( per side)

Once you’ve done the above three times, go ahead and put your kettlebell away for your final step: stretches.

If you want a kettlebell worksheet, grab one by signing up in the box below 😛 TAGEND Grab Your Beginner Kettlebell Routine Worksheet!

Complete this workout at home or gym with 1 kettlebell.

Avoid the common missteps everybody constructs when doing kettlebell exercisings.

Build strength, burn fat, level up your life!

I identify as a:



Beginner Gym Circuit Training

use free weights and to do circuit trainingIf you have access to a gym, you have a lot of circuit options.

If it’s your first time stepping foot in a fitness facility, check out our Beginner’s Guide to the Gym. The gym can be a scary place, but we’ll give you a strategy to get comfy.

We’ll also stroll you through each motion above, for both Days A and B below. I would recommend reading that article, going through the leveled progressions, and working your style up to the circuits below 😛 TAGEND

Day A

Barbell squattings: 10 reps Push-ups: 10 reps Pull-ups or pull-up alternatives: 10 reps

Day B

Barbell romanian deadlifts/ regular deadlifts: 10 reps Push-ups: 10 reps Dumbbell rows: 10 reps per arm

Alternate your circuits on different days. Rest in between. “Day A” could be Monday. Rest Tuesday. Wednesday could be “Day B.”

And you can download our full Strength 101 guide too, which has this routine along with other circuits to help you start house strength today 😛 TAGEND Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight train.

How to find the right gym and train properly in one.

I identify as a:



The Hotel Workout Circuit: For Travelers that Train

you can do this travel circuit training workout in your hotel room

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a breach treadmill, and no free weights.


Instead, how about a workout circuit you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Body weight squats: 20 reps Incline push-ups: 15 reps( foot on floor, hands on edge of bed or desk) One-arm luggage rows: 10 reps( each arm, use your suitcase as your weight) Reverse crunches: 10 reps

Level 2

Overhead Squats: 25 reps Push Ups: 20 reps Inverted Rows employing the desk in your hotel room: 10 reps Reverse Crunches: 15 reps

Set the alarm clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

Nerdy Circuit Training Exercises

try these nerdy themed circuit training workouts

If those workouts above don’t tickle your imagination, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

Rolling squat tuck-up jumpings: 5 reps Side to side push-ups: 5 reps Modified headstand push-ups: 5 reps Jump pull-up with tuck/ Pull-up with Tuck-up: 5 reps Handstands against wall: 8 seconds

Day 2

‘ 180 Degree’ jump turns: 5 reps Tuck front lever hold: 8 seconds Tuck back lever hold: 8 seconds Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

try this lord of the rings circuit training workout

Superset 1: The Fellowship of the Ring

“YOU SHALL NOT PASS! ” Slams: 3 medicine ball slams Legolas Bow Pulls: 7 renegade rows “One does not simply stroll lunge into Mordor “: 9 lunges, each leg Hip “Bridge of Khazad Dum”: 1 minute hip creates and hold at the top position

Superset 2: The Two Towers

Riders of ROWhan: 3 bodyweightrows Gimli “Shall I got to get a box? ” jumps: 7 box jumps- REALLY explode Helm’s Deep-Squats: 9 bodyweight squats- get your ass to the ground Tower of Orthanc Holds: 1 minutes( Kick up against a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Check out our Guide to Handstands .)

Superset 3: The Return of the King

Eowyn “I am no Man! ”makers: 3 manmakers Light of Galadriel raises: 7 limb overhead dumbbell press “Army of Dead”lifts: 9 sun weight reps, barbell or dumbbell Samwise Gamgee Carries: 1 minute( Demonstrated here by AKLulu carrying me at a NF meetup) A heavy sandbag over the shoulder works too. No sandbag? Only carry two dumbbells around the gym for a minute.

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

do the 300 circuit training workout to get strong like King Leonidas

The below circuit is no joke. Then again, neither were the Spartan.

Pull-ups: 25 reps Deadlifts with 135 lbs: 50 reps Push-ups: 50 reps ’24-inch’ Box leaps: 50 reps Floor wipers: 50 reps Single-arm clean-and-press with 36 lbs. kettlebell: 25 the two sides Pull-ups: 25 reps

The above sequence is designed to be completed once. If you can go through it twice, you’re ready to defend Greece.

The Wolverine Workout Circuit

Barbell Deadlift/ Dumbbell RDL/ Banded Good Morning/ Regular Good Morning: 10 reps Medicine Ball Slam/ Quick Downwards Bodyweight Squat: 10 reps Push-up to Renegade row( push-up, row left, push-up, row right, repeat ): 5 Rows per side Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I indicate setting a 12 minute timer and getting to work. Be careful though, because only Wolverine can mend automatically.

wolverine does workout circuits tooYou’ll need actual rest.

Boom! There are your nerdy circuits. Feel free to rock the soundtrack of the referenced movies during your workout. If you own a cape , now’s the time.

Complete List of Circuit Training Exercises

build your own circuit training workout with exercises like kettlebell presses

You can do any of the workouts in this article and get a great workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exerts you can use to create your workout.

Simply pick a few, and do one after the other in as many circuits as you want!

Pick your exerts from this list to build your own circuit training workout, or suggest your own for us to add in the comments below!

Jump rope Burpees Mountain climbers Stairs Sprints High knees or running in place Box jumps Rowing machine Long-distance jumps Push-ups( any variation) Pull-ups( learn to do pull-ups) Bodyweight rows Bodyweight squattings Kettlebell swingings Farmer carries( carry dumbbells and walk around) Lunges Planks Side planks Reverse crunches

Pick 3-5 workouts. Do 3 circuits with 10 reps of each exercise, one after the other! Have fun and maintain things interesting.

How to Stretch After Circuit Training

Once you finish your workout, the final step( three) would be stretching and cool down. No matter what circuit you go through, stretch after. It can help a lot with muscle recovery.

Scope this video for an awesome stretching sequence to follow 😛 TAGEND

You could also do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come down while you stretch.

You could even do some foam rolling too if you’re a glutton for penalty!

Getting Started With Circuit Training

want to be a superhero like these legos? do circuit training!

There are all sorts of different ways to do circuit train. We simply proved you fifteen.

Warm Up Circuit Bodyweight Exercises Circuit Advanced Bodyweight Exercises Circuit Playground Workout Circuit Kettlebell Workout Circuit Beginner Gym Circuit Hotel Workout Circuit The Batman Workout Circuit The Lord of the Rings Workout Circuit The 300 Workout Circuit The Wolverine Workout Circuit Complete List of Circuit Training Exercises

YOUR MISSION: Complete one of the above circuit educate workouts! If you don’t know which one to pick, start with the Beginner Bodyweight Circuit. It’ll get you used to the idea of hustling from one exercising to the next.

And you can do it in your living room!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I always mention the most important step in a fitness journey is starting it. Today, start circuit training.

Once completed, I’d love for you to share your story with the community in the comments 😛 TAGEND

How’d it run? Did you get through three full circuits? Which routine did you pick?

Here’s a more important question though: Are you doing the right workouts and eating the right way for your goals?

Most people aren’t. They follow a random workout and wonder why they don’t insure outcomes. There’s nothing worse than spending months or years putting in the effort, merely to not get the results you’re expecting.

This is why we built our popular 1-on-1 Coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself, and then build a workout program that is specific to your exact objectives.

Simply set, we tell you exactly what to do every day, and how to eat. And then, we check in with you regularly to make sure you’re doing it!

There’s no better way to maximize your effort than with an experienced coach. Which is why I have one!

Either way, find a circuit you’re comfy with, and do it. Then do it next week. And the following table. If you add circuit trained to your fitness routine, you’ll be on a solid path for leveling up your life.


PS: I couldn’t quite figure out how to use this gif, but it was too good not to include.

I bet short circuit likes circuit training

If someone creates the “Short Circuit Workout Circuit” you’ll be my best friend forever.


All Photo credits can be found right here[ 1 ].

Footnote( returns to text)

Photo Source: blur, fox bike, pull-up, raptor, gym, hotel, killer croc, wuestenigel: Kettlebell Push Press, gforce,

Read more: nerdfitness.com


Please enter your comment!
Please enter your name here