How to Build an Exercise Circuit: A Non-Expert’s Guide

A circuit (according to this non-expert) is a type of exercise consisting of several different body movements designed to work different muscle groups. You typically repeat the circuit several times and take breaks in between each circuit, or sometimes in between each exercise. Circuit training revs up your heart rate (think cardio) while incorporating strength-focused movements, too. This type of exercise is one of my favorites and since gyms have been closed (thanks to the pandemic) and I had a baby, I’ve been working out at home and building my own circuits and have genuinely loved both the process and the results. 

This is my non-expert, not trying to be the best at exercise, guide to building a great circuit workout with absolutely no equipment. 

First, you need to decide on your exercise duration. For me, I try to keep my workouts between 30 – 40 minutes, give or take. This helps me figure out the number of exercises I need to incorporate in my circuit. For a 30 – 40 minute workout, you need at least 10 exercises, up to 14. For a 20 – 30 minute workout, you need at least 8 exercises, up to 12. Once you have your desired duration nailed down, the next part is the most fun… selecting and organizing your exercises. 

A great circuit should feel like a total body workout (in my opinion). To accomplish this, I incorporate one cardio or compound movement, followed by two exercises focused on one body group, then repeat that structure for anywhere from 10 to 14 movements three times. I also end my circuit with a “finisher” which is designed to be tough and leave me feeling exhausted; like the cherry on top of a really great sweat session. 

Here’s an example: 

Circuit (Repeat three times, one minute break in between.)

• 60 Jumping Jacks (Cardio)
• 40 Russian Twists (Abs)
• 20 Plank Crunches (Abs)
• 60 Butt Kicks (Cardio)
• 20 Reverse Lunge (Legs)
• 40 Leg Swings (Legs / Butt)
• 60 Skaters (Compound)
• 20 Side-Plank Dips (Abs)
• 20 V-ups (Abs)
• 60 Plank Jacks (Compound)

Finisher (Keep going, do not stop.)

• 12 Pushups (Upper Body)
• 12 Sit Ups (Abs)
• 6 Pushups (Upper Body)
• 6 Sit Ups (Abs)
• 3 Pushups (Upper Body)
• 3 Sit Ups (Abs)

The bottom line is to keep moving through the entire circuit, truly rest in between, and constantly tell yourself how awesome you are while doing it, because it’s not easy and you truly are awesome. 

Check out this post if you need other ideas for non-gym workouts. Or if you need circuit exercise ideas, check out darebee.com.