No Equipment Circuit Workout At Home (12 Minutes, 4 Exercises)
Grab a quick sweat session with this no equipment circuit workout at home! This at-home circuit workout takes just twelve minutes and has a big focus on the lower body. Strengthen and tone your legs by rocking this bodyweight circuit workout anywhere!
Only four exercises in this at-home circuit workout means you can get a sweat session in minimal time.
Plus, this full-body workout requires zero equipment and has the benefit of being able to be completed anywhere (just like this wicked fat burning workout or a longer option for less busy days: a 30minute, no equipment strength workout)
Find some space at home, hit the park or rock it in the backyard. This fast workout can fit into your schedule anywhere (the perk of using only bodyweight exercises!)
Exercises In The Workout
- Froggy Push-Ups x10 repetitions
- Single-Leg Romanian Deadlift x10 repetitions
- Frog Jumps x30 seconds
- Reverse Plank x30 seconds
Perform the exercises in order for the prescribed number of repetitions. Rest for thirty seconds and repeat for a total of 3-4 rounds.
Can You Do Circuit Training Without Equipment?
Of course! Equipment isn’t necessary to get in a workout- muscle engagement and activation is.
Circuit training is a great way to boost your cardiovascular system and muscular endurance. So long as you focus on progressing your workouts, any training can be effective without equipment.
Are No Equipment Workouts Effective?
Yes! Training without equipment can provide just as good of results as using equipment. The key element is using progressive overload (always progressing in some manner). This can be done by:
- altering reps and sets (overall volume)
- making use of paused reps
- training eccentrics
- progressing to harder variations of an exercise
It’s not the equipment that makes a workout effective but the stimulus.
How Many Days A Week Should I Work Out?
This depends both on your current goals as well as your style of workouts.
Some workouts are more taxing on your system than others (like heavy lifting) and thus, less is more. Other workouts, especially low-impact workouts can be done more frequently.
A good place to start is to plan to work out 3-4 days per week and scale from there. On your non workout days, remember that staying active is crucial.
No Equipment Circuit Workout Tips
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.
Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home
- Drive your knees out (hip mobility will be a factor)
- Elbows out slightly but not higher than shoulders
Single Leg Romanian Deadlift
- Hinge from the hips, do not start the movement from the knees
- Flat back- especially the upper (thoracic)area
- Feel a stretch in your hamstrings
- Weight stays in heels
- Drive knees out at bottom of the squat
- Land softly, do not slam the heels in
- Open up shoulders and chest
- Squeeze glutes to protect the low back
And of course, you can check out my follow-along workouts if you need some more motivation and accountability! Or, start learning the ins & outs of training (technique, form, tips, and advice from a veteran coach) by browsing my best fitness tips.
Think you need a more structured approach? Learn How To Get Strong AF!
A workout e-book that takes you through four months of progressive (building on each other) workouts. These at-home workouts are made with busy moms in mind to help them get stronger, leaner, and feel awesome.