Wale Afolabi
02 Jun

Bodyweight circuit training is a highly effective way to improve strength, flexibility, and endurance without the need for any equipment. This form of exercise uses your body weight as resistance and incorporates various movements to target different muscle groups. Whether you're a beginner or a seasoned fitness enthusiast, a bodyweight circuit can be adapted to meet your fitness level and goals. Here's a comprehensive guide to a bodyweight circuit training session that you can perform at home.

Benefits of Bodyweight Circuit Training

  1. Convenience: No need for gym memberships or equipment. All you need is a little space.
  2. Efficiency: Combines strength, flexibility, and endurance training in one session.
  3. Versatility: Exercises can be modified to suit all fitness levels.
  4. Functional Fitness: Improves overall fitness and prepares your body for everyday activities.

Structure of a Bodyweight Circuit Training Session

A typical circuit training session includes a warm-up, several circuits of exercises, and a cool-down. Each circuit consists of multiple exercises performed back-to-back with minimal rest in between.


Start with a 5-10 minute warm-up to prepare your body for the workout and reduce the risk of injury. Here are some dynamic stretches and light cardio moves:

  1. Jumping Jacks: 1 minute
  2. Arm Circles: 30 seconds forward, 30 seconds backward
  3. Leg Swings: 30 seconds each leg
  4. Torso Twists: 1 minute

Circuit Exercises

Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in the circuit, then rest for 1-2 minutes before repeating the circuit 2-3 times.

Circuit 1: Strength and Endurance

  1. Push-Ups
    • Target Muscles: Chest, shoulders, triceps, core
    • Modification: Perform on knees for beginners
    • Instructions: Keep your body in a straight line, lower until your chest almost touches the floor, and push back up.
  2. Squats
    • Target Muscles: Quads, hamstrings, glutes
    • Modification: Hold onto a chair for support
    • Instructions: Stand with feet shoulder-width apart, lower your hips back and down, keeping your chest up and knees behind your toes, then return to standing.
  3. Plank
    • Target Muscles: Core, shoulders
    • Modification: Drop to knees for a modified plank
    • Instructions: Keep your body in a straight line from head to heels, hold the position without letting your hips drop or rise.
  4. Jump Lunges
    • Target Muscles: Quads, hamstrings, glutes, calves
    • Modification: Step back into a lunge instead of jumping
    • Instructions: Jump into a lunge position, alternating legs with each jump, ensuring your front knee doesn’t extend past your toes.
  5. Mountain Climbers
    • Target Muscles: Core, shoulders, legs
    • Modification: Slow down the pace
    • Instructions: In a plank position, bring one knee to your chest, then switch legs quickly as if running.

Circuit 2: Flexibility and Core Stability

  1. Dynamic Stretching (Leg Swings)
    • Target Muscles: Hip flexors, hamstrings
    • Instructions: Swing one leg forward and backward, keeping your torso upright. Repeat on the other leg.
  2. Yoga Push-Ups (Chaturanga to Upward Dog to Downward Dog)
    • Target Muscles: Chest, triceps, core, shoulders
    • Instructions: From plank position, lower into Chaturanga, transition to Upward Dog, then push back into Downward Dog.
  3. Side Plank with Hip Dips
    • Target Muscles: Obliques, shoulders
    • Modification: Drop the bottom knee for support
    • Instructions: In a side plank position, lower your hip towards the floor and lift back up. Repeat on the other side.
  4. Glute Bridges
    • Target Muscles: Glutes, hamstrings, lower back
    • Instructions: Lie on your back with knees bent, lift your hips towards the ceiling, squeeze your glutes at the top, and lower back down.
  5. Seated Forward Fold
    • Target Muscles: Hamstrings, lower back
    • Instructions: Sit with legs extended, reach forward towards your toes, and hold the stretch, keeping your back straight.


Finish your workout with a 5-10 minute cool-down to help your muscles recover and reduce soreness. Here are some static stretches:

  1. Hamstring Stretch: Sit and reach for your toes, holding for 30 seconds.
  2. Quad Stretch: Stand on one leg, pull your opposite foot towards your glutes, hold for 30 seconds, then switch legs.
  3. Shoulder Stretch: Bring one arm across your chest, hold for 30 seconds, then switch arms.
  4. Child’s Pose: Kneel on the floor, sit back on your heels, stretch your arms forward and lower your forehead to the ground, holding for 1 minute.

Tips for Success

  1. Stay Consistent: Aim to perform this circuit 3-4 times a week for best results.
  2. Progress Gradually: Start with fewer circuits and shorter durations, and gradually increase as you get stronger.
  3. Listen to Your Body: Modify exercises as needed to avoid injury and ensure proper form.
  4. Stay Hydrated: Drink plenty of water before, during, and after your workout.
  5. Combine with Cardio: Incorporate regular cardio sessions like running or cycling for overall fitness.

Bodyweight circuit training is a versatile, effective, and convenient way to improve your strength, flexibility, and endurance. By incorporating a variety of exercises that target different muscle groups, you can achieve a well-rounded workout that enhances your overall fitness. So, roll out your mat, put on some motivating music, and get started with your home bodyweight circuit training session today!

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