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: 

• Simple bodyweight circuit workout

• Circuit for general fitness

• Advanced bodyweight circuit exercises

• Simple total-body step-up circuit

• Simple endurance circuit

• Advanced endurance circuit 

• Full-body intensity circuit

• HIIT rowing workouts with bodyweight exercises

• Upper-body circuit training workouts 

• Bodyweight circuit workout

• Landmine circuit to build muscle

• 20-minute no-rest circuit workout

• Kettlebell circuit

• Cardio circuit workout

• Strength circuit sequence 

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.

1. Bodyweight squats: 20 reps

2. Push-ups: 10 reps

3. Walking lunges: 10 reps for each leg

4. Dumbbell rows: 10 reps for each arm

5. Plank: 15 seconds

6. 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.

1. Goblet squat: 15 reps

2. Kettlebell swing: 15 reps

3. Gorilla row: 10 reps

4. Dumbbell press: 10 reps

5. Kettlebell halo: 20 reps in each direction

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.

1. One-legged squats: 10 reps on each side

2. Bodyweight squats: 20 reps

3. Walking lunges: 10 reps for each leg

4. Jump step-ups: 10 reps for each leg

5. Pull-ups: 10 reps

6. Dips (between bar stools): 10 reps

7. Chin-ups: 10 reps

8. Push-ups: 10 reps

9. Plank: 30 seconds

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.

1. Alternating step-ups: 10 reps for each leg

2. Elevated push-ups: 10 reps

3. Swing rows: 10 reps

4. Assisted lunges: 8 reps for each leg

5. 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.

1. Jumping jacks

2. Mountain climbers

3. 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.

1. Jumping jacks: 30 reps

2. Mountain climbers: 30 reps

3. Russian twists: 30 reps

4. Supermans: 30 reps

5. Squat jumps: 30 reps

Related: How to Strengthen Your Core With Circuit Training

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.

1. Pull-ups: 25 reps

2. Deadlifts: 50 reps using a 135 lbs weight

3. Push-ups: 50 reps

4. Box jumps: 50 reps on a 24-inch box

5. Floor wipers: 50 reps

6. Single-arm clean and press: 25 reps per side with a 36 lbs weight

7. 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.

1. Sprint on the rowing machine for 30 seconds

2. 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

1. Rest for two minutes

2. 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.

1. Rope upright row

2. Face pull

3. Triceps pushdown

4. Front arm pulldown

5. Rope hammer curl

6. 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.

1. Body squats

2. Push-ups

3. Chin-ups

4. Flutter kicks

5. Lunges

6. Chin-ups

7. Single-leg hip thrusts

8. V-ups

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.

1. Landmine squat: Perform squats, clutching the landmine attachment

2. Landmine double-hand row: Hone your back muscles with a powerful rowing motion

3. Landmine deadlift: Perform the required number of deadlifts using the landline attachment

4. 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.

1. Push-ups or bench press: Max reps in 1 minute

2. Squats: Max reps in 1 minute

3. Pull-ups or pulldowns: 1 minute

4. Bike or jog: 3 minutes

5. Military press: 1 minute

6. Lunges: 1 minute for each leg

7. Biceps curls: 1 minute

8. Bike or jog: 3 minutes

9. Triceps extensions: 1 minute

10. Leg extensions: 1 minute (using leg machines or repeat squats with weights)

11. Leg curls: 1 minute (using leg machines or repeat lunges with weights)

12. Sit-ups: 2 minutes

13. Crunches: 2 minutes

14. 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.

1. Halos: 8 reps on each side

2. Goblet squats: 10 reps

3. Overhead presses: 8 reps each side

4. Kettlebell swings: 15 reps

5. Bent-over rows: 8 reps on each side

6. 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.

1. Sled push: 10 meters

2. Push-ups: 20 reps

3. Sled pull: 10 meters

4. Kettlebell swings: 30 reps

5. Farmer carry: 10 meters

6. Medicine ball over shoulder: 10 reps

7. 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.

Learn more about Hydrow’s workouts and rowing machines today!