There's no excuse not to get it done with this at home circuit workout! A combination of strength exercise and cardio exercise to maximize your time. This no-equipment workout will strengthen your legs and amp up your heart rate in just twelve minutes.
The truth is, you don't need a ton of fancy equipment to get fit, or do circuit training (check out my four favorite pieces of at-home gym equipment!). Nor do you need lots of time.
With a no equipment circuit workout, you can easily fit movement into a busy schedule!
This workout was created to consist of four simple yet effective exercises that target multiple muscle groups and get your heart pumping.
It's geared towards helping you maintain strength, increase your energy, and build your stamina... just like my signature SMASH home workout plan.
What Is Circuit Training?
Circuit training means that you take a handful of exercises or stations and perform them back to back without resting between.
Circuit training is wonderful for people who are short on time and need to squeeze a workout in quickly and for those who don't have a lot of room (or a minimalist home gym!).
Plus, because there is little rest time, circuit training gets your heart rate up which gives you a big bang for your buck in terms of calories burned.
How To Perform The Circuit Workout
This workout is a beautiful blend of upper body strength exercises, stability, and cardio exercises.
It can be used 1-3 times per week or alternated with another workout to create a well-rounded workout program.
| Push Ups | 10 reps |
| Single Leg Romanian Deadlifts | 10 reps per leg |
| Froggy Jumps | 30 seconds |
| Reverse Plank | 30 seconds |
| Rest | 30 seconds x 4 sets |
To perform circuit training: move through each exercise back to back without rest for the repetitions listed.
After the final exercise, rest and grab some water for 30 seconds before repeating the sequence for a total of four sets.
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home.
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.
Push Ups
- Starting position: plank position with your hands in line and ever so slightly wider than your shoulders.
- Squeeze the glutes and ensure the front core muscles are engaged.
- Tuck the elbows back as you lower your body towards the floor keeping the neck neutral.
- Pause briefly at the bottom before reversing the movement and returning to the starting position.
If you want to switch it up, the video above shows froggy push ups as a variation.
If you're struggling with push ups: learn how to get better at push ups as a beginner.
Single Leg Romanian Deadlift
- Standing upright keep the knees bent, Raise the left leg behind you as you hinge from the hips and shift the weight backward.
- Your hips should remain facing the floor and the left glute should be engaged. You should have a flat back and feel a stretch in the right hamstring.
- Pause briefly and bring the left foot back toward the floor.
Frog Jumps
- Take your feet slightly wider than hip distance apart.
- Sink into a squat keeping the weight in your heels and your hands reaching toward the floor.
- At the bottom position, explode up into a jump with full extension (point your toes).
- Land softly on the balls of your feet and drop back into the squat to repeat.
Reverse Planks
- Begin with your hips on the ground, legs straight out in front of you and your hands with fingers pointed out a few inches behind your hips.
- Squeeze the glutes and raise the hips high into the air coming into a posterior pelvic tilt. Open up the chest and hold.
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
Frequently Asked Questions About At Home Circuit Workouts
You can perform this circuit workout 2-3 times per week. Make sure you have a day or two between your workout days to give your muscles some rest.
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.
Of course! Equipment isn't necessary to get in a workout- muscle engagement and activation is. Circuit training workouts are 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.
Other Workouts & Fitness Tips For Your Goals
Overwhelmed with working out? Get started with the 5-Day Fitness Challenge. More strength. More energy. More confidence... in just five minutes per day.
- The best busy mom workout schedule
- 3 Day Dumbbell Workout Plan
- 6-week Fat Loss Workout Plan
- High protein snack recipes
- Learn how to get better at push ups
- No equipment fat loss workout
- Follow along home workouts
- Strength training for beginners
Start learning the ins & outs of training (technique, form, tips, and advice from a veteran coach) by browsing my best fitness tips.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
Leave a Reply