Workouts for Wimps: Your First Bodyweight Circuit

Extremsport by Mueritz

Babies do push-ups, planks and squats all day long. You can too.

Circuit training is one of the most efficient ways to combine strength building, endurance building and fat burning all in one neat little time saving package. In addition to high intensity interval training, circuit training is perfect for people who want to get as good of a workout as they can in as short a time as possible. Making them bodyweight circuits has the added benefit of not requiring any expensive equipment or a gym membership. If you’re really out of shape but don’t have the cash for a gym membership or hours to waste on a treadmill then bodyweight circuits are for you.

What Is Circuit Training?

At its most basic circuit training is a workout routine that places the whole sequence of workouts one after the other and then moves the rest periods from between sets and puts them in between each exercise circuit. So instead of doing for example five sets of push-ups with rest periods between sets followed by five sets of squats with rest periods between each one and so on, you would do one set of push-ups followed immediately by one set of squats followed by the next exercise with no rest between.

This not only speeds up the workout meaning you can get more done in less time, it also adds an intensity to it similar to high intensity interval training that fires up your CNS. That translates not only to more strength but also a higher VO2 max, better endurance and a much more favorable hormonal response leaving you building more muscle and burning more calories for a longer time after the workout.

The Beginner’s Bodyweight Circuit

This circuit is for absolute beginners. People who have a decent level of fitness should go for a slightly harder circuit or modify these exercises to be appropriately challenging.

  • 10 Push-ups
  • 20 Bodyweight squats
  • 10 Inverted bodyweight rows
  • 30 Second plank
  • Rest for 2 minutes

Complete that circuit five full times as quickly as possible and with no rest between exercises except the two minutes at the end of each cycle and you’re done. Do this at least two times a week with at least one full recovery day in-between each circuit day and you’ll start seeing improvement in no time.

Push-ups – Do whatever push-up you need to to be able to complete all ten, but don’t make it too easy. If you’ve never done a single standard push-up find an easier push-up variation here.

Bodyweight squats – Keep your back straight and toes pointed forward and bend at the knees until your thighs are parallel to the ground, just like sitting back into a chair. It’s ok to hold onto something sturdy if you need a little help balancing. If you need a little more assistance find a low chair or a bottom step – sit down on it and then stand back up without using your arms and count that as one rep.

Inverted bodyweight rows – This exercise sounds complicated, but it really isn’t. There are a few ways to do them though. The easiest is to lay underneath a sturdy table looking up. Grab the edge of the table and pull your chin up to it while leaving your heels touching the ground. Low tree limbs work as well, as long as you have something you can pull your chin to while leaving your heels on the ground. The farther you are from standing straight up the harder it becomes.

Planks – To do a plank lay on the floor face down and place your forearms on the ground so your arms are touching the floor from your fingertips to your elbows. Then lift yourself up on your toes and straighten your back so your forearms and toes are holding the rest of you up and your belly is no longer resting on the ground. Do your best to keep a straight line from the back of your head to your heels the entire time and hold this position for the time required.

That’s it! If you need a little extra motivation challenge your friends to a race through the whole circuit or try and beat your previous time every time you workout. It doesn’t look like much on paper but you’ll find that circuit to be a good challenge and if you want to lose weight and build some muscle you’ll start seeing results before you know it.

Have any experience with circuit training or some suggestions for ways to make it better? Just have some questions about this particular circuit? Share them with us in the comments!

Photo Credit: Mueritz

Adam is a former English teacher turned personal trainer and writer. He’s addicted to learning, parkour and martial arts. In addition to being a voracious bibliophile Adam’s fascinated by anything related to health, fitness and language. When not studying or training he can usually be found curled up with a good piece of fiction. You can e-mail Adam at Adam@RoadtoEpic.com

  • I can’t do a pushup to save my life… yet!! I’ve been looking for something help me get from where I am to real pushups. I’ll let you know how it goes. =)