Intermediate Bodyweight Circuit Workout [10-Min Full Body]

When was the last time your workouts actually felt challenging?

Not exhausting… not chaotic… just effective.

If you’ve been consistent but feel like beginner workouts aren’t cutting it anymore, you’re not alone. A lot of moms hit that point where things feel too easy, but more advanced workouts feel like a jump you’re not ready for.

If you've already mastered the best bodyweight exercises, that’s exactly where this intermediate bodyweight circuit workout comes in.

It’s designed for you if:

• Basic movements feel easy
• You want more intensity (without jumping into anything extreme)
• You need something quick that still works

Because you don’t need more time, you just need a better workout (this 10 minute EMOM workout is a wicked one, too!).

Why Bodyweight Circuits Work (For Weight Loss + Strength)

Bodyweight circuits are effective because they combine strength and cardio in one workout.

By moving quickly between exercises with minimal rest, you keep your heart rate high while still building muscle, making them a great option for fat loss, endurance, and overall strength.
 

The Intermediate Bodyweight Circuit

This quick, full-body circuit is designed to push your intensity without needing any equipment. It combines strength and core work to help you build endurance, burn calories, and get more out of your workout in less time.

Move through each exercise back-to-back for the listed time with no rest. After the plank, rest for 45 seconds, then repeat the circuit for a total of 4 rounds.

Below is a PDF printable you can download and use for your workout. When you do the circuit, make note of any regressions you use, how it feels, and if you needed extra rest. Then, try to improve the next time you do it.

How To Vary The Workout and Intensity

Regressions: If you're struggling with the hip pike, just perform and hold a reverse plank for the time listed. Replace the jumping lunges with any lunge variations for glute strength.

Make the circuit workout more intense by adding a strategic pause or slowing down your reps. Learn more about how to increase intensity of workouts at home.

How To Perform The Exercises

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!

If you’re new to working out at home, it’s engagement and activation that give you the best results. Not flying through the exercises. And when you're ready to add some weight, this full body kettlebell workout for beginners is a great next step.

Squat With Foot Tap

• Start in an upright position with feet hip distance or more apart.
• Lower into a squat driving the knees out.
• Push up from the squat and either take a foot out to the side or bend the knee and tap the foot behind your back.
• Place the foot back into the squat position and repeat on the other side.

Sliding Crunch With Abductions

• Come into a plank position from your hands making sure the core is engaged.
• Use your abs to pull your knees into your chest, rounding the low back.
• Push the feet back into the plank and spread the legs taking both feet out to the side.
• Bring the feet back together and repeat.

Jumping Lunges

• Begin in a lunge stance.
• Lower the back knee toward the floor and keep the front knee out, not caving inward.
• Push up explosively and either switch your feet in the air to bring your back foot to the front or simply hop in place landing with the feet in the original position.
• Lower back into the lunge and repeat.

Reverse Plank With Hip Pike

• Come into a seated position with feet out in front of you and your hands on yogurt blocks.
• Lift your hips off the ground and drive your legs forward into a reverse plank. Pause.
• Return the hips back under the shoulders and shoot them backwards as far as possible.
• Repeat.

Beginner vs Intermediate Bodyweight Workouts

The difference isn’t just the exercises, it’s how you perform them.

• Beginner workouts focus on learning movement patterns, using longer rest times, and building a base of strength.
• Intermediate workouts increase intensity through shorter rest, more control, and more challenging variations.

If your workouts feel too easy but you’re not seeing results, it’s usually a sign you need more structure and progression, not just harder exercises.

Ready for the next step?

If you’re tired of guessing how to progress your workouts, 6 Weeks to STRONG gives you a clear plan to follow.

You’ll get short, effective workouts designed for busy moms, so you can build strength, increase intensity, and actually see results (without spending hours working out).

More Fitness Tips To Help You Smash Goals

Bodyweight Circuit Workout FAQs