Bodyweight Circuit Training

Reap The Fat Loss Benefits Of Bodyweight Circuit Training

One of the ways to make your bodyweight training regimen even tougher is to start adding circuit training methods to it.

Circuit training allows you to train a target muscle group intensely, then change to a different muscle group and allow the first to rest—you will continue on in this fashion until you have completed the entire circuit.

One time through each exercise in the circuit counts as one set.

Circuits can be anywhere from three exercises to as high as ten. Anything lower than three isn’t technically circuit training, and anything above 10 starts delivering diminishing returns.

Let’s take a closer look at bodyweight circuit training and have a look at a few sample workouts…

What Is Circuit Training?

As I mentioned before, circuit training is the practice of performing exercises for different muscle groups back-to-back, with little to no rest in between.

This is NOT the same thing as a super set in which you would do several exercises for the same muscle group back to back.

With circuit training, one muscle group gets to rest while the other is working, and vice versa. This allows you to complete your workouts much faster.

It also has the added benefit of being taxing to the cardio system (great for those of use who don’t like to do “traditional” cardio!), and burn calories so that set of abs you’ve been working so hard for starts to show.

Now that you have the general idea of how circuit training works, let’s dive into a few sample workouts that will really be challenging, especially if you’ve never tried this before.

Bodyweight Circuit Training Workouts

This first workout is very simple, and works the vast majority of the muscles in your body.

If you are very pressed for time, this is a great routine to use because it gives you the maximum return on the time you invest in it. The routine will only consist of four exercises. After you complete each exercise, rest for 20-30 seconds. If you are out of shape at the moment, it is OK to extend that rest to 60 seconds. If you are in great shape, don’t rest at all!

Here’s the routine:

After completing the entire circuit, rest for 60-90 seconds then start again. Complete 3-7 circuits.

Add Cardio To The Routine

To get more challenge in the cardio department, perform 60 seconds of intense jump rope after the Glute Ham Raise.

If you are advanced, make that jump rope “double-unders.” This is when you jump up higher than normal and allow the jump rope to pass under you twice.

Add Core Training To The Routine

Adding in a little core training is very easy to do with this routine.

I suggest doing 60-90 seconds of plank holds prior to starting the pull ups, and hanging leg raises (or dragon flags, if you are advanced) at the end.

You can still do your jump rope routine if you would like—just make sure your core training kicks of the circuit, and closes it out.

There you have three bodyweight circuit training routines that will challenge you, add variety to your workout, and help you get in incredible shape!

If you are ready to give yourself a real challenge, click here for an incredible resource from our friend Craig Ballantyne.


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