Bodyweight Circuit Training Exercises

If you want to achieve a lean, muscular physique, then you can definitely benefit from using weight machines, resistance bands or free weights. All of these are very effective for resistance training. However, if you don’t have the space or money for bulky, expensive equipment and gym memberships, you can still get a great workout that is just as challenging using a free alternative: our own body weight. Not only does circuit training give you a full body workout in a very short period of time, but it can also help to dramatically increase your flexibility, cardiovascular strength and muscular endurance. Best of all, these exercises can be performed right from the comfort of your own home.

Exercise #1 -- Decline push-ups, standard push-ups, incline push-ups

Start your circuit training exercise by doing 10 reps each of decline push-ups, standard push-ups and incline push-ups. Remember that the correct position for standard push-ups is to start out by lying on the floor with your hands beneath your shoulders. For each rep you will be pushing yourself up, and lowering yourself back down to within 4 inches of the floor. The form for decline push-ups is the same except that your feet will be up on a chair seat, while for incline push-ups your hands will be up on the chair seat.

Exercise #2 – Pike push-ups

Pike push-ups are designed to better target your lats (the muscles on the upper sides of your back). To do a pike-pushup, you will want to start in a plank position (“top” position of a standard push-up) and walk your hands back towards you while lifting your hips until your body reaches a 90 degree angle. Now maintain this angle while you lower your forehead down to within an inch of the floor. Repeat 12 to 15 times.

Exercise #3 – Superman presses

For superman presses, you want to lay flat on your stomach with your arms extended in front of you (visualize Superman’s “flying” pose!). Now lift both your arms and legs off the ground until the only thing touching the floor is your lower abdomen and hips. Lower yourself back down and repeat 12 to 15 times.

Exercise #4 – Dips

You’ll need two sturdy chairs for dips, which are designed to target the triceps. Place the chairs a short distance apart (about the length of your legs) and have them facing each other. Hold yourself up by placing your hands on one chair seat while your heels rest on the other. Gradually lower yourself down by bending your elbows, then push yourself all the way back up and repeat 12 to 15 more times.

Exercise #5 – Bicycle crunches

For bicycle crunches, lie on your back and place your hands beside your head. Now lift your shoulders until they’re off the ground and raise your legs until your shins are parallel to the ground. Move your legs in a bicycle motion while moving your arms side to side (elbows should move to your opposite knee). Repeat 12 to 15 times.

Exercise #6 – Jump squats

To do jump squats, all you have to do is place your feet shoulder width apart, squat down until your thighs are parallel to the floor and then jump as high as you can while reaching into the air with your arms. Repeat 12 to 15 times.

Exercise #7 – Lunges

For lunges, simply take a long step forward until your front knee is at a 90 degree angle and your back knee is lowered almost to the ground. Stand back up and do the same for your other leg. Repeat 12 to 15 times.

Exercise #8 – Rinse and repeat

You’re not done! Repeat this circuit six times, in the above order. You’ll want to take a 30 second break between each exercise and then a 60 second break between circuits.