15 Best Circuit Training Workouts
Ever find yourself torn between strength training and cardio? A circuit training workout offers the perfect blend of both. Essentially, this workout method combines various exercises targeting different muscle groups.
While circuit training and HIIT workouts may seem similar, there is minimal rest between exercises, and the training offers both efficiency and heart-pounding results. And the benefits? We’re talking improved strength, endurance, and significant calorie burn.
In this guide, we share 15 excellent circuit training workouts that can help keep you on your toes and your fitness goals in check, including:
Let’s dive in!
1. Simple bodyweight circuit workout
This straightforward bodyweight exercise circuit is quick yet effective. Challenge yourself through three consecutive rounds for a comprehensive session.
Bodyweight squats: 20 reps
Push-ups: 10 reps
Walking lunges: 10 reps for each leg
Dumbbell rows: 10 reps for each arm
Plank: 15 seconds
Jumping jacks: 30 reps
2. Circuit for general fitness
Perform this circuit training routine with minimal rest between exercises. Aim to complete three to five rounds, taking a 90-second break between each round.
Goblet squat: 15 reps
Kettlebell swing: 15 reps
Gorilla row: 10 reps
Dumbbell press: 10 reps
Kettlebell halo: 20 reps in each direction
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3. Advanced bodyweight circuit exercises
This challenging bodyweight circuit works various muscles, includes balance exercises, and boosts stability. Do each move with the right form and effort.
One-legged squats: 10 reps on each side
Bodyweight squats: 20 reps
Walking lunges: 10 reps for each leg
Jump step-ups: 10 reps for each leg
Pull-ups: 10 reps
Dips (between bar stools): 10 reps
Chin-ups: 10 reps
Push-ups: 10 reps
Plank: 30 seconds
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4. Simple total body step-up circuit
Try these simple body step-up exercises to engage multiple muscle groups and enhance your fitness routine with each rep.
Alternating step-ups: 10 reps for each leg
Elevated push-ups: 10 reps
Swing rows: 10 reps
Assisted lunges: 8 reps for each leg
Bent leg reverse crunches: 10 reps
5. Simple endurance circuit
Perform each of these exercises for As Many Reps As Possible (AMRAP) in one minute, followed by a two-minute rest between rounds. Repeat the circuit for a total of three to five rounds.
Jumping jacks
Mountain climbers
Squat jumps
6. Advanced endurance circuit
For the following circuit workout, perform each exercise with a brisk pace, steady rhythm, and 30 seconds of rest between exercises. Allow 30 seconds of rest between each round and aim to complete five to eight rounds.
Jumping jacks: 30 reps
Mountain climbers: 30 reps
Russian twists: 30 reps
Supermans: 30 reps
Squat jumps: 30 reps
7. Full-body intensity circuit
Take your workout to the next level with this full-body intensity circuit designed to push your limits and elevate your fitness journey.
Pull-ups: 25 reps
Deadlifts: 50 reps using a 135 lbs weight
Push-ups: 50 reps
Box jumps: 50 reps on a 24-inch box
Floor wipers: 50 reps
Single-arm clean and press: 25 reps per side with a 36 lbs weight
Pull-ups: 25 reps
8. HIIT rowing circuits with bodyweight exercises
This dynamic HIIT circuit is designed to maintain a high heart rate while engaging various muscle groups. It involves alternating 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 (squat 3 times, then jump) for 30 seconds
Tricep dips for 30 seconds
Rest for two minutes
Repeat the entire sequence three more times
Related blog: Is Circuit Training Good for Weight Loss?
9. Upper-body circuit training workouts
Add this upper-body circuit to your routine and shoot for one to three rounds. Perform around 8–12 reps of each exercise in every round. Take a 15-second rest between exercises and a 30-second rest between circuit rounds. Adjust the weights and intensity to match your fitness level and goals.
Rope upright row
Face pull
Triceps pushdown
Front arm pulldown
Rope hammer curl
Single-attachment lateral raise
10. Bodyweight circuit workout
If you find yourself without equipment, here’s a workout designed exclusively with bodyweight exercises. For each of the eight exercises, aim for a Rate of Perceived Exertion (RPE) of eight with each exercise, where 0 represents no exertion at all (rest), and 10 signifies maximal exertion or the highest level of effort possible.
Body squats
Push-ups
Chin-ups
Flutter kicks
Lunges
Chin-ups
Single-leg hip thrusts
V-ups
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11. Landmine circuit to build muscle
Landmines can provide impactful workouts when you’re short on time. This routine targets every major muscle group, ensuring you build muscle efficiently. Perform 3–5 rounds of the following exercises, aiming for 6–10 reps per move. Take a brief 30-second to one-minute rest between rounds.
Landmine squat: Perform squats, clutching the landmine attachment
Landmine double-hand row: Hone your back muscles with a powerful rowing motion
Landmine deadlift: Perform the required number of deadlifts using the landline attachment
Landmine kneeling double-hand press: Using both hands, kneel and ignite your upper body with a pressing motion
12. 20-minute no-rest circuit workout
This intense 20-minute circuit will propel you to peak physical performance and skyrocket your heart rate. Opt for lighter weights to maximize reps and maintain form. Remember to transition swiftly between exercises without resting to improve fat and sugar burn.
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 (using leg machines or repeat squats with weights)
Leg curls: 1 minute (using leg machines or repeat lunges with weights)
Sit-ups: 2 minutes
Crunches: 2 minutes
Stretch: 3 minutes
13. Kettlebell circuit
Got a kettlebell? Unleash its power with this invigorating circuit. Complete the moves three times, followed by soothing stretches.
Halos: 8 reps on each side
Goblet squats: 10 reps
Overhead presses: 8 reps each side
Kettlebell swings: 15 reps
Bent-over rows: 8 reps on each side
Front rack reverse lunge: 6 reps per side
14. Cardio circuit workout
Hit this energizing cardio exercise for one to five rounds. Each round includes the moves listed, with set distances or reps. Grab a quick 30-second breather between rounds.
Sled push: 10 meters
Push-ups: 20 reps
Sled pull: 10 meters
Kettlebell swings: 30 reps
Farmer carry: 10 meters
Medicine ball over shoulder: 10 reps
Battle ropes: 20 reps
15. Strength circuit sequence
Unleash strength in this circuit. Do three to five rounds, four to six reps per move, and rest for one minute between rounds. Set up new pairs before each circuit.
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
Ramp up your workout routine with circuit training
Looking for more circuit training workouts? Hydrow’s extensive library of circuit training, rowing, yoga, and Pilates workouts are the perfect way to get started. Each workout is led by a world-class Athlete, featuring motivational and helpful instruction along the way.
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