No time to make it to the gym or don't have a gym membership? These 2 bodyweight circuits are exactly what you're looking for to help you get in shape!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration15 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

The following circuit workouts are two great workouts for women who are either just starting their fitness journey or simply don’t have the time or resources to make it to the gym to lift weights.

If you’re just starting out, I would recommend you begin with the first circuit.

Take your time in doing it. It is meant to be a circuit, so you should take minimal rest from exercise to exercise, but you should also know your own capabilities.

After you’ve completed a round from either circuit, rest between 0-90 seconds before starting the circuit over again.

When performing this program, I’d recommend taking one day of rest in between each session. Ideally, you’ll perform one of the two circuits 3-4 times per week.

Utilize your off days to do a lower intensity form of exercise such as a taking a nice walk and/or jog around the neighborhood.

If you’d like to increase your calorie expenditure further, you could also perform a HIIT (high intensity interval training) routine such as sprinting on days you perform your circuits.

How to Make Progress with Circuits

Each workout, try to add one rep to each exercise for all 3 rounds. Once you are able to do all 3 rounds for 15 reps, add an additional round, bring the rep counts back to ten reps per exercise, and repeat the process. Once you’re able to do 6 rounds with 15 reps per exercise, move on to circuit 2 and progress the same way.

The second circuit can be used as a progression and/or interchangeably depending on your experience level. For example, if you’re in the process of progressing to circuit 2 (or you try out circuit 1 and find it way too easy), you could perform circuit 1 one day and circuit 2 the next, until you feel you’re able to do conquer circuit 2 for each of your workout days.

Once you’re capable of performing 6 rounds of 15 reps for each exercise on circuit 2, it may be time to either join a gym or find a new, more challenging callisthenic workout program you can do from home.

Circuit 1
Exercise Sets Reps

1. Bodyweight Squats

3-6 10-15
2. Pushups 3-6 10-15
3. Bodyweight Lunge 3-6 10-15
4. Chin Up or Resistance Band Pulldown 3-6 10-15
5. Glute Kick Back 3-6 10-15
6. Tricep Bench Dip 3-6 10-15
Circuit 2 (More Advanced)
Exercise Sets Reps
1. Bodyweight Squat Jumps 3-6 10-15
2. 1 Leg Pushups 3-6 10-15
3. Jumping Lunge 3-6 10-15
4. Pull Up 3-6 10-15
5. Burpees 3-6 10-15
6. Glute Bridge or "Frog Pumps" 3-6 10-15
7. Lying Back Extensions 3-6 10-15

If you have any questions regarding the program, or if you’ve tried the program and want to share your results, please feel free to comment them below.

We’re more than happy to answer your questions and get you another step closer to obtaining your goals.