If you’ve been immersed in gym and fitness culture, chances are you’ve been convinced that fitness means expensive equipment and a fully stocked home gym. But what if you could get an amazing workout with nothing but your body weight?
Circuit training is a great way to utilize your body weight and can be done almost anywhere with little to no equipment. Not only is this method convenient, it’s also an efficient way to work for multiple muscle groups and burn calories, and it has been scientifically proven to elevate overall fitness levels.
With that said, let’s take a look at some of the best bodyweight circuit training exercises.
1. The Classic Burpee
The burpee is a classic bodyweight circuit training exercise that works the entire body. To do a burpee, start in a standing position then drop down to the floor and do a push-up. Jump back to your feet and then jump up into the air. That’s one rep.
If you’re looking for a challenging burpee variation, try the clapping burpee. To do this version, after you jump up into the air, clap your hands together then land back in the starting position.
The burpee is a great exercise because it’s full-body, high-intensity, and simple to perform. Studies show that high-intensity exercises burn 50% more fat than low-intensity exercises, so the burpee is a great way to burn calories and tone your body.
2. The Mountain Climber
The mountain climber is another great full-body exercise that works the abs, glutes, and hamstrings. To do a mountain climber, start in a plank position with your hands directly below your shoulders. Bring one knee up towards your chest then return to the starting position. Alternate legs and continue to move as quickly as possible.
Why mountain climbers?
Mountain climbers are simple, but they still provide a challenge. It’s almost like combining a push-up and a running motion, so they work for multiple muscle groups at once. They’re also a great way to increase your heart rate and burn calories.
3. The Jumping Jack
Ready to get your heart rate up? The jumping jack is a great way to do just that. Start in a standing position with your feet together to do a jumping jack. Jump up and spread your legs wide, then jump back to the starting position. That’s one rep.
Why jumping jacks?
Jumping jacks is one of the simplest exercises, but that doesn’t mean they’re ineffective. They’re a great way to get your heart rate up and work the entire body. In just a few minutes, you can burn many calories with this exercise.
4. Deep and Shallow Squats
Squats are a versatile exercise in that completing the movement in different ways will yield different results. Deep squats work the glutes and hamstrings, while shallow squats work the quads.
To do a squat, start with your feet shoulder-width apart, then slowly lower your body down as if you’re sitting in a chair. Keep your back straight, and make sure your knees don’t go past your toes. Drive through your heels and use your glutes to power you back to the starting position to come back up.
You can either do a set of deep squats, followed by a set of shallow squats or do them back-to-back for a continuous circuit.
Squats are loved by some and hated by others, as they can be a challenging exercise. But they’re worth it, as they work for multiple muscle groups and are great for burning calories.
More Exercises to Try
The exercises we’ve listed above are ideal when creating a bodyweight workout plan to build muscle. They’re super simple yet effective for a bodyweight circuit training workout. There are also countless other exercises that you can try, such as lunges, push-ups, inverted rows, and plank variations.
The key is to mix things up, so you don’t get bored and to constantly challenge your body. Circuit training is a great way to do that, and You can do it almost anywhere with little to no equipment.
How to Create an Effective Circuit
Now that you know a few exercises to include in your bodyweight circuit let’s look at how to create an effective circuit.
When creating a bodyweight circuit, there are a few things to keep in mind:
- Choose exercises that work for multiple muscle groups.
- Vary the exercises, so you don’t get bored.
- Choose a weight that allows you to complete the circuit with good form.
- Keep the rest periods between exercises short, 30 seconds or less.
- Complete the circuit 2-3 times.
Here’s an example of a simple bodyweight circuit that you can try:
- Burpees: 5 reps
- Mountain climbers: 10 reps
- Jumping jacks: 20 reps
- Squats: 10 reps
Rest for 30 seconds and then repeat the circuit 2-3 times.
If you’re looking for a more challenging workout, try adding in a few difficult exercises, such as handstand push-ups, pistol squats, or pull-ups.
Why Bodyweight Training?
Not everyone has access to a gym, or they may not have the money to invest in expensive equipment. But that doesn’t mean you can’t get a great workout. Bodyweight exercises are a great way to build muscle and burn calories, and they can be done almost anywhere.
Why Circuit Training?
Circuit training is a great way to work out because it’s efficient and can be done almost anywhere. It’s also a great way to burn calories and tone your body. By varying the exercises, you’ll never get bored and you’ll always be challenged.
Studies show that circuit training can improve endurance, muscle strength, and aerobic capacity – so if you’re looking for a workout that will improve your overall fitness, circuit training is a great option.
Give bodyweight circuit training a try and see how you like it – you may find that you prefer this type of workout over traditional weightlifting or cardio exercises!
Bodyweight Circuit Training in Laguna Hills, CA
Putting together your bodyweight circuit can seem daunting, but thankfully, there are lots of online resources you can consult. And, if you’re interested in getting advice from industry experts, Fort Fitness is here for you.
At Fort Fitness, we work with people like you in order to help them reach their goals and hit new targets. If you’re interested in learning more about bodyweight training and how to implement them in your exercise regime, call 949-544-1557.