If you don’t want a gym membership or equipment but still want to get fit, bodyweight circuits are your best friend. They’re simple, flexible, and powerful. You just use your body and a little space.
These circuits mix cardio and strength. That means you burn fat while building muscle. Plus, it keeps things fun and challenging. Let’s go through five effective circuits. Each one is designed for different goals and muscle groups.
Circuit 1: Full Body Burner
This is your warm-up circuit. It gets every muscle involved.
Exercise 1: Jumping Jacks – 30 seconds
How to do it:
Stand with feet together. Jump while spreading your legs and arms out. Return to start and repeat fast.
Why it works:
It’s a full-body cardio move. It raises your heart rate, warms up joints, and wakes up your muscles.
Exercise 2: Push-Ups – 10 to 15 reps
How to do it:
Place hands under shoulders. Keep your body straight. Lower your chest to the ground, then push back up.
Why it works:
Builds upper body strength in the chest, shoulders, and arms. Also works your core as you stabilize.
Exercise 3: Bodyweight Squats – 15 to 20 reps
How to do it:
Stand with feet shoulder-width apart. Bend your knees and lower your hips like you’re sitting. Keep heels down.
Why it works:
Strengthens your quads, hamstrings, and glutes. Also boosts lower-body endurance.
Exercise 4: Mountain Climbers – 30 seconds
How to do it:
Start in a push-up position. Drive one knee to your chest, then switch fast.
Why it works:
It targets your core and legs while giving you a cardio boost. Great for burning calories.
Exercise 5: Plank – 30 to 60 seconds
How to do it:
Hold a push-up position with elbows under shoulders. Keep your body straight.
Why it works:
Activates your deep core muscles. Builds endurance and stability.
Repeat 2 to 4 rounds. Take 30 seconds of rest between each round.
Circuit 2: Lower Body Focus
Great for toning and shaping your legs and glutes.
Exercise 1: Walking Lunges – 10 reps each leg
How to do it:
Step forward with one leg. Lower your hips until both knees are at 90 degrees. Step forward with the other leg.
Why it works:
Improves leg strength, balance, and coordination. Each leg works independently.
Exercise 2: Glute Bridges – 15 reps
How to do it:
Lie down with knees bent and feet flat. Push your hips up. Squeeze your glutes at the top.
Why it works:
Targets glutes and hamstrings. Helps fix lower back tightness too.
Exercise 3: Wall Sit – 45 seconds
How to do it:
Lean your back against a wall. Lower your body to a 90-degree angle and hold.
Why it works:
Builds endurance in your quads and calves. Makes your legs shake—in a good way.
Exercise 4: Step-Ups – 10 reps each leg
How to do it:
Find a sturdy step. Step up with one foot, then the other. Step down and repeat.
Why it works:
Works your glutes, thighs, and calves. Also improves balance and coordination.
Exercise 5: High Knees – 30 seconds
How to do it:
Run in place while lifting your knees up to your chest.
Why it works:
Fires up your heart rate. Engages core and legs. Helps burn fat quickly.
Do 3 full rounds. Rest 45 seconds between each one.
Circuit 3: Upper Body Strength
This one’s for stronger arms, chest, shoulders, and back.
Exercise 1: Inchworms – 10 reps
How to do it:
Stand tall. Bend and walk your hands out to plank. Do a push-up if you can. Walk hands back and stand.
Why it works:
Stretches hamstrings. Strengthens arms and shoulders. Engages the core too.
Exercise 2: Triceps Dips – 12 to 15 reps
How to do it:
Use a chair. Place your hands behind you. Lower your hips, then press back up.
Why it works:
Targets your triceps. Tones the back of your arms.
Exercise 3: Superman Hold – 20 seconds
How to do it:
Lie on your stomach. Raise your arms and legs at the same time. Hold at the top.
Why it works:
Builds back strength. Improves posture and spinal control.
Exercise 4: Shoulder Taps – 20 reps
How to do it:
Get into a plank. Tap your opposite shoulder without twisting your hips.
Why it works:
Tones shoulders and abs. Improves coordination and core control.
Exercise 5: Incline Push-Ups – 10 to 15 reps
How to do it:
Place hands on a bench or step. Keep body straight. Lower chest to the surface.
Why it works:
Easier than floor push-ups but still effective. Great for beginners.
Repeat 3 to 4 rounds. Rest 30 seconds after each round.
Circuit 4: Core & Abs Crusher
Want visible abs and a stronger midsection? Try this.
Exercise 1: Leg Raises – 15 reps
How to do it:
Lie flat. Keep your legs straight and lift them up to 90 degrees. Lower them slowly.
Why it works:
Works your lower abs and hip flexors. Builds deep core strength.
Exercise 2: Bicycle Crunches – 20 reps
How to do it:
Lie down. Bring opposite elbow to opposite knee. Keep switching sides.
Why it works:
Targets the obliques. Builds muscle definition in your waist.
Exercise 3: Side Plank – 30 seconds each side
How to do it:
Lie on your side. Prop yourself up with one forearm. Keep body in a straight line.
Why it works:
Strengthens side abs. Improves core stability.
Exercise 4: Flutter Kicks – 30 seconds
How to do it:
Lie flat. Lift legs slightly off the ground. Flutter up and down.
Why it works:
Activates lower abs. Burns fat and tones your midsection.
Exercise 5: Reverse Crunches – 15 reps
How to do it:
Lie on your back. Bring knees toward chest. Lift hips slightly and slowly lower.
Why it works:
Targets the lower core. Strengthens your pelvic area.
Complete 3 rounds. Take breaks only when needed.
Circuit 5: Cardio Blast + Fat Burn
Get sweaty. This circuit burns maximum calories.
Exercise 1: Burpees – 10 reps
How to do it:
Start standing. Squat down, jump back into plank, do a push-up, jump back up and leap.
Why it works:
It’s full-body cardio. Burns lots of calories in a short time.
Exercise 2: Skater Jumps – 30 seconds
How to do it:
Jump side to side, landing on one foot like a speed skater.
Why it works:
Improves balance, speed, and leg strength. Boosts heart rate too.
Exercise 3: Jump Squats – 12 reps
How to do it:
Squat down. Then jump up powerfully. Land softly and repeat.
Why it works:
Explosive movement builds power and tones your legs.
Exercise 4: Plank to Push-Up – 12 reps
How to do it:
Start in a plank. Push one arm up to full push-up position. Come back down.
Why it works:
Combines core and upper body strength. Improves endurance.
Exercise 5: Fast Feet – 30 seconds
How to do it:
Run in place. Keep your feet moving super quick.
Why it works:
Fires up your metabolism. Great way to finish strong.
Do 3 to 5 total rounds. Rest one minute between rounds.
