15 Circuit Training Routines Quick At-Home Exercise Space Workouts

 

15 min PARTNER WORKOUT (Full Body Tone At Home)

Video taken from the channel: MadFit


 

15 Minute Fat Burning Home Workout (NO EQUIPMENT!)

Video taken from the channel: ATHLEAN-X™


 

The Best 15 Minute Dumbbell HIIT Workout for Fat Loss & Building Muscle! #CrockFit

Video taken from the channel: Alex Crockford


 

15 Minute At Home Workout for Men No Weights INFERNO

Video taken from the channel: The Healthy Gamer


 

15 Minute Fat Burning HIIT Workout | No Equipment | The Body Coach

Video taken from the channel: The Body Coach TV


 

Full Body 15 Minute Workout With Weights | Rebecca Louise

Video taken from the channel: Rebecca-Louise


 

16 Minute Hotel HIIT Workout | Low Impact | No Noise | The Body Coach

Video taken from the channel: The Body Coach TV


Playground Workout Circuit. Kettlebell Workout Circuit. Beginner Gym Circuit. Hotel Workout Circuit.

The Batman Workout Circuit. The Lord of the Rings Workout Circuit. The 300 Workout Circuit.

The Wolverine Workout Circuit. Complete List of Circuit Training Exercises. Beginner Bodyweight Workout Circuit. Bodyweight squats: 20 reps.

Push-ups: 10 reps. Walking lunges – 10 each leg. Dumbbell rows (using a gallon milk jug or another weight): 10 each arm. Plank: 15 seconds.

Jumping jacks: 30 reps. Complete this workout at home or gym with 1 kettlebell. Avoid the common mistakes everybody makes when doing kettlebell exercises. Build strength, burn fat, level up your life! Want more kettlebell training?

Work with one of our coaches. Beginner Gym Circuit Training. If you have access to a gym, you have a lot of circuit options. Home News Articles 15 Circuit Training Routines: Quick At-Home & Gym Workouts.

15 Circuit Training Routines: Quick At-Home & Gym Workouts. Tim Sumer June 25, 2020 Leave a Comment. Tweet on Twitter Share on Facebook Google+ Pinterest. This circuit training guide is gonna give you EVERYTHING you need to do your first kickass circuit training. By now, your favorite HIIT and circuit workout classes may seem like a distant memory — the high energy, the loud music and the high-fives.

Unless your fitness studio is streaming their classes or they’ve moved everything outdoors, you might be longing to recapture the magic at home. Circuit training helps you burn calories, build strength, and sculpt your entire body. In a few quick steps, you can create your own circuit training workouts.

Try these 15 CrossFit WODs—workouts, for those uninitiated—at home to get fit without extra equipment or spending extra time in the gym. If you’ve got a set of dumbbells at home, or a wall-length rack at your gym, you can get in and out fast with this routine. The best part? You can use the same pair of dumbbells for every exercise. Directions.

Perform the exercises as a circuit. Do one set of each without rest in between. Workout 2: Compound testosterone booster. Hang cleans (6-8 reps) Jump squats (8-10 reps) Push press (6-8 reps) Pullups (10-12 reps) Dumbbell bench press (6-8 reps) Barbell bent-over row (8-10 reps). SEE ALSO: The Anywhere 28-Day Circuit Workout.

Whether your routine has grown stale and predictable, it has remained too intense (or merciful) for too long, or you’re simply looking to keep things short and sweet until the weather turns, try tagging in any of these 10 quick-hitting circuits from trainer Don Saladino the next time you consider.

List of related literature:

Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

Table 13-2 Sample Year-Round Conditioning Plan Type of Conditioning Example Frequency In-season Strength training Select 4–6 exercises (such as bench press, push-ups, arm curls, shoulder press, leg extensions, leg curls, and pull-ups) and do each one for 2 sets of 12–16 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Each of these workouts can be performed in a basement, garage, or backyard or at a fitness facility.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Beginners: Do 20 repetitions of each exercise; do one circuit.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

The circuit of squats, lunges, calf raises, push-ups, pec fly (on box), lat pull, mid-row, overhead shoulder (dumb-bell), tricep extension, bicep abdominal and back extension is to be done with a 45–60 second cardio burst after each exercise.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

You can do each of the workouts in this book in under an hour, and most take just 30 to 40 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Whether you’re a novice or an advanced lifter, step-ups are a great exercise to program into your training once or twice a week.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Anyone can grab a jump rope for five minutes (try 30 seconds of jumping, followed by 30 seconds of rest; repeat five times) or do a quick at-home circuit of 10 squats, 10 push-ups (on your knees if needed), and 10 sit-ups.

“The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless” by Heather Dubrow, Terry Dubrow, MD, FACS
from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless
by Heather Dubrow, Terry Dubrow, MD, FACS
Bird Street Books, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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58 comments

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  • Rebecca, your workouts are the BEST and this one is my absolute favourite short, simple, effective and most importantly no jumping ��. I’ve been doing it almost every other day for a couple of months and the results are just amazing. Thank you ��

  • Thanks for the tips on low noise. That’s the problem I usually have with the HIIT workouts is that I live in a 2nd floor apartment and when they want me to jump around like crazy I just can’t do it lol.

  • Thanks Joe I just started the 90 day plan but can’t do the HIIT sessions in my living room as the kids are there so came to my bedroom and this was ideal. Scattered but feel much better!

  • Thanks Jeff. This video / follow along workout has changed my life.

    I find this easy to stick to because it’s fun and easy to follow. I’ve been getting up early and doing this for almost 2 months now and have dropped just over 15 lbs and am eating healthier. I am noticeably stronger and as of this morning have finally completed the intermediate routine 2 times without modification for the first time. Could you please post more fallow along videos? Are there follow along routines in the Xero program?

    Thanks again Jeff.

  • Thank you so much for this, 4 months of quarantine in a second floor with wooden floors have made me very out of shape, and finally I can start working my way back into shape

  • Following the routine for almost a month.
    results: 1.love handles get smaller
    2. stronger muscles(shoulders,back chest,thighs,abs)
    3.lost some weight (1-2 kgs)
    Belly fat still needs more work though,like they say “stubborn belly fat”
    Thanks to this Video

  • Joe, thank you so much for this!
    I have done your videos on and off when I’ve not been able to get out to my climbing wall, and one thing that’s always made me anxious is the noise I fear I’m making for my downstairs neighbour!
    Finally, with all the open-air gyms and indoor gyms closed due to lockdown, I’m finally able to do something that makes me laugh and cry without making my neighbour think there’s a rhino on the loose upstairs:D

  • What’s the weight of the dumbbells you tend to use for this?I know it’s not a one-size-fits-all, but I’m curious to know for a reference point.

  • I found this video during covid lockdown…i want to keep fit since lockdown decrease my activity..

    Thanks for video..oh…first time i try..i feel sick and want thrown up..and my body feel stiff..

    Then i give rest to my body around 3 days and made interval 1 every one day..now i feel very fit and able to sleep tight at night

  • I have been weightlifting for about 5 months now and i have stumbled upon this video which really helped me realize how low my stamina is… Nice workout tho! Barely made it to through the 16 minutes, but i genuinely enjoyed it!

  • GRAB A BUDDY! Hope you guys enjoy this partner workout! Would you like to see more like this? Let me know! See you tomorrow Xx Maddie

  • Still doing this after six weeks, mostly every day, Rebecca! Thank you!! It’s more than just a great workout,,,I feel good all day! x

  • Ok guys my birthday is August 29 I’m having a party and wanna look nice if I do this twice a day from now August 13-August 29 will I lose weight

  • I’ve finished Xero so many times that I’m kinda in need of something new. Please roll out Xero 2 soon!! I know you’re working on it. Meanwhile, keep making these follow-along videos. They are very helpful. Thanks Jeff. Hope to see you and the team again next yr at the Game.

  • Been doing this exercise almost weekly since it came out. I’ve become way more muscular since, but this hasn’t gotten any easier. Advanced level still kills me XD. ps: I’m also sweating like a pig every time.

  • You are THE MAN, Mr. Cavaliere. This is the workout the times demand, and so well organized! I’ve done your 10 round burpee massacre at least once every 10 days for several years now, at at last a worthy successor. Trying this one today!

  • This workout kicked my ass. I needed something tough during this quarantine and was just what I needed. Thanks mate. Please post more HIIT workouts����

  • Im a beginner, started off at 235, with diet no work out went down a lil and now been doing this workout for 5 -6 weeks im at 201 now. No stopping till i reach 150!

  • Started doing this 3 weeks ago in the mornings along with bicep curls and lateral side raises in the afternoons, lost about 4 lbs a week, currently at 178 lbs, started at 190. What helps with this is also watching your calorie intake and drinking lots of water, good luck to the rest of you!

  • Did this a lot all summer two summers ago. Didn’t really burn much fat (cause I didn’t have a crazy amount to begin with) but I still increased massively in cardiovascular. Just by doing this, I was able to cut my mile down to 7:28 (compared to 8:40 a year prior).

    Now I’m back to square one, so making it a goal to do this three times a week after lifting. Ping me in September for results.

    For everyone else, combine this and healthy eating and you should be losing fat in no time.

  • Thanks Jeff, loved this workout. Do you have any other workout videos where I can do the full workout with you at home? Eg full dumbbell workout where you do it in full

  • if my school tells me to do this one more damn time i’m gonna literally kill a guy honestly dude i don’t need this notification every fucking day at 3am

  • Before I couldn’t complete this whole workout but after 1 month of home workouts, I am definitely between beginners and intermediate level now.

  • This is the first workout I’ve done with you and wow!! I was sweating so much at the end! Didn’t think 15 minutes would even be a challenge lol! Will definitely be doing more, thanks for uploading!!

  • Enjoyed that. Have worked quite hard the last few days with a long run and high intensity workouts and wanted to do something good but not too high impact. This was perfect and hit the spot exactly. Thanks.

  • Let’s take a moment to appreciate how she talks us through during the video, reminding us why we’re doing this, and motivating us with her positive voice and words! This is my first week doing this fitness routine and I’m already seeing a difference and I have her to thank

  • Wow! I’ve done this workout twice and I can already feel a difference! I’ve also just started It Takes Grit and you’re pushing me through it! #icanfeeltheburn ���� thank you Rebecca!

  • I love this video. I watch and follow this every day, followed by 30 minutes of rowing machine. I started with 79.6 and down to 69.2 in two months. Still need to go down to 65 to get 22 BMI.
    Thank you HealrhyGamer…

  • This is my second day, its really really hard. I even got tired when started jumping jack in 10 seconds. I dont know why. I hope I can stay strong, I challenge myself to do this everyday on 1 month.
    I hope I could survive, and see the result. My goal is to strengthen my body before going to study abroad in Sweden next month. I dont wanna sick when I living alone there, I wish I could become stronger.

  • Im 15 and a volleyball player but because of coronavirus i have lost my shape and from 1 week i do different trainings and im so happy now with this one��

  • It’s so annoying that I can’t do any of this because I don’t have any space in my room also the people I’m looking for be livid if I woke them up or just made too much noise

  • No noise? My mans making all these hilarious porn sounding grunts @ 4:41, 7:43, 11:37, 14:10, and 16:20

    Love the workout �� I just can’t finish it because the grunts are cracking me up ��

  • I’m as skinny as a stick and honestly tired of it. Doing these (or any) workouts, I feel the pain so easily and so early on, but I’m trying so hard to push myself a little further every day. Heart attacks are known to run through my family, I’m not exactly the most healthiest or fittest of people, so, I want to make some healthy lifestyle changes in order to prevent that happening to me and to become fit, healthy and strong.

  • Dear rebecca, your routine is great, I just need to remain motivated to keep doing it. I have 2x 5kg weights and although for some other drills I find them ok, for the L-presses I thought I could barely handle it!:)
    Do you recommend I start with something slightly lighter?
    I’m 36, 55kg and lightly active but not very toned! Thank you!!

  • Using comments as my daily log.
    I am 19 years old 64.8 kg with 13% body fat.
    Day 1: Stayed consistent intermediate till core
    Day 2: stayed consistent begginer throughout
    Day 3: stayed consistent begginer
    Day 4: stayed consistent intermediate till core
    Day 5: stayed consistent intermediate throughout
    (remark: I actually feel the tension in my abdominal area mostly rectus abdominis, probably because of the ab workout I’m doing)
    Day 6: stayed consistent intermediate throughout
    (remark: my shoulder a little bit, make sure you follow perfect form otherwise your shoulder could face a lot of stress in the “upper” part, once you get the form right it should be comparatively less stressful on you shoulders)
    Day 7: stayed consistent intermediate throughout.
    (remark: like always felt out of breath, but my body seemed to get a hang of this)
    Day 8: did abs couldn’t do this routine because of a busy day and I really needed my energy today. Had an hour to workout in which I did my weight training and abs. (I know it sounds like an excuse, but its not)

  • He’s explaining the workouts.
    Me: Yeah.. i can do that.. not easy, but i can do it.

    He: okay 1 down 2 more rounds.
    Me: “pickachu surprised face”

  • This was an awesome workout, I loved that you were not repetitive and kept changing from one form to another. Did weights training after a long time and this was fun.

  • omg. girl! I’m 11 years old, I was so ffrickin fat!
    Now im like a stick!!!
    Thank you so much, you have changed my life!! <3
    Pls heart, or comment back so i know u seen my comment!!! C:

  • If you don’t have/want weights at home, you can also buy a resistance band. They’re cheap, easy to put away, and extremely versatile. You can do almost every weights exercise with resistance band and gain the same benefits. The colour determines their resistance level, so the darker it is the more challenging it gets.

  • When’s the best time of the day to do this? I do this right before I take a shower but that’s like 10/11 PM and I feel that’s really late.

  • After several workouts at the intermediate level, I wanted to bump up the effort a little bit, but I knew I was definitely not ready for the advanced level. Today I did my first 3rd round (still following the intermediate times), but I went much slower and tried to focus on form instead of intensity. That helped distract me from the pain while still getting a little bit more of a burn!

  • I made the mistake of doing this on a push day ��
    Really kicked my ass this time! Thanks again Alex!

    Btw ik said thanks again just ya helped me out a lot ������

  • Watching you do this workout is like watching a 3d version of the matrix and the whole fitness magic mike look to go with is so ohh wahlau.

    I for sure am grateful.

  • Do popular training course like Episoketren System really work and if so, how effective are they? We’ve noticed several amazing things about this popular training program.

  • My question is when he says do for 35 seconds
    Does he mean do it tge number of times he does in 35 seconds
    Or do what you can physically do within 35 seconds

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from Next Level Diet contains portion sizes for every meal. Fantastic!

  • It’s been 5 months since I stopped going to swimming practice and got a bit fat because I kept the same good diet but no cardio ever since, then I had this brilliant idea “I have to do something to burn this fat… I will check Jeff’s channel first for good options”…. instant regret.

  • I’m an absolute beginner and have skinny arms with a fat gut due to years of alcohol abuse. I’m off the wagon and want to get in shape. I do jogging for cardio and have a calorie deficient diet to get rid of my gut. I want to put on muscles and get rid of the gut. Would this workout be right for me for that goal? And is it ok for me to have a calprie deficit and still gain muscle if I take in enough protein? I look forward to trying this one out:)

  • This was such a satisfying workout!

    Alex, it seems that this works out the full body with most of the muscle building focus being on shoulders. Am I right?

  • Dude!! I’ve been surfing for the past year every day for several hours and am an active soccer player with practice twice a week. You got my heart rate up to 105.. Thanks man! Great stuff!!

  • Really appreciate the help brother! I’m ready to have my ass handed to me lol ��
    What size dumbells would you reccomend for this exercise? I’m lightly toned weighing in at 160lbs(73kg)

  • My wife and I are doing these 3 times a week. after the baby we both gained a lot of weight. I still cant keep up, but we are making progress.

  • Hi Alex, what type of weight training do you recommend the other days? I’m doing push pull legs now 6 times a week but want to try this (looks great!) and don’t know how to combine it so I can rest as well ��

  • I’ve never sweated more during this workout! Highly recommend! Also if you’re unable to do it, scale back the breaks to 1 minute and work back up.

  • Walkout
    0:38 2 Press Ups With 2 Squats
    1:48 2 lunges with 2 squats
    2:53 Slow Mountain Climbers
    3:58 Crab Tow Touches
    4:56 Low squat walk with half workout
    5:55 Plank with 5 Open Twist
    6:57 Raised Leg Crunches
    7:51 Cobra Down ward Dog Press

  • I started this exercise today and I could do all exercise but only 2 sets in 35 seconds in 3 rounds and with my current stamina. Should I focus on doing more sets and less rounds to begin with or less sets but all 3 rounds

  • THANK YOU for keeping it real. Oddly, seeing you struggled a bit helped motivated me to finish LOL. Much respect from USA and your channel is officially my first subscription. Will definitely follow, watch and do more!

  • Under my personal control, my student lost 103 kg of excess weight (from 230 kg to 127 kg) in just 8 months!!! And in parallel, this result, which has no analogues in the whole world, was achieved by increasing the overall strength and endurance of his body!!!
    I clarify: during 8 months, no one else in the world has managed to lose 103 kg of excess weight and at the same time acquire excellent sports form!!!
    I offer you a telecast (sorry, not in English), where from 6 min 28 sec those moments, when he was 230 kg and when he became 127 kg are shown: https://www.youtube.com/watch?v=FJSDuSNVeYc&t= 386s
    I also offer additional video, the so-called. “way to 127 kg”: https://www.youtube.com/watch?v=wx32leriZaw