You don’t need a gym membership to get in shape.

The biggest misconception is that you need gym equipment to get a real workout that will give you results. Luckily, it’s not the case. You can burn fat, build muscle, get in shape and reach your goals at home with bodyweight exercises – no gym equipment required!

So no more excuses. Don’t tell me you don’t have time or money to start working out. With body weight exercises, you can workout literally anywhere and for free! The only cost is effort.

My favourite type of workout is HIIT, because I get bored easily and love when things get done fast. So a 20 to 30 minutes high intensity workout is what works best for me and my schedule.

Related post: 3 Reasons You Need to Do a HIIT Workout Right Now

Why bodyweight circuits are so efficient?

Body weight exercises are functional. That means that they utilize several muscle groups at a time, get your cardio going, and therefore are great calorie burners.

They can be done in as little as 15 minutes without being less efficient. You can put as much or as little station (exercises) as you want. You get the benefits of cardio and weight training at the same time.
It’s also great for rehabilitation. If you have injuries, bodyweight exercises will help you build strength without risking further damage.

In other words, bodyweight circuits are time saving, convenient, and super efficient. What more do you want?

Beginner’s bodyweight circuit training:

Feel free to change the exercises!


  • 20 bodyweight squats
  • 10 push ups
  • 20 walking lunges – 10 each leg
  • 10 jumping squats
  • 15 second plank
  • 30 jumping jacks

First off, you need to warm up. This is very important to avoid any injuries. Allow 5 minutes to get your heart rate pumping. You can run in place, jump rope, do push-ups…

Once you’re all warmed up, do each exercise in succession with as little break in between as possible (no break at all if you can!)
Once you’ve finished every exercise, rest for a minute and repeat 4x.

To increase the difficulty, shorten the rest periods and add more series.
You can also change the exercises according to what body part you want to focus on or your favorites (I always like to put burpees in mine!)

I also got myself a jumping rope to add more variety to my workouts. What I love about this is that it’s a great calorie burner and I can take it anywhere!

Allow 1 rest day between each workout so your body can repair itself and build muscle.

I know it doesn’t sound so bad on paper. Try this workout and let us know in the comment how you find it! Did you change the exercises? How many rounds did you do?

One thought on “Bodyweight Circuit Training for Beginners

  1. Well, to say strength training exercises are only good for fat loss would be undermining its importance, It has multiple benefits for your heart, your balance, making your bones strong, plus making you look all svelte and sexy! Research has scores of good things to say about strength training! So, wouldn’t you love to add this research-backed fitness regime to your routine?

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