You’re already burning calories and sculpting lean muscles with my Bodyweight Circuit Workout. Let’s keep things interesting and shake up the routine a bit!
These moves will feel familiar, but the volume and sequence have been modified to keep your body guessing. If you’re efficient and you minimize rest between exercises, you’ll finish this workout in only 45 minutes! Let the burn begin!
Bodyweight Circuit Workout 2
Warm up for 4-5 minutes with a combination of arm circles, running in place, jumping jacks, side lunges, and a 1-minute plank hold. Then complete the full circuit below 4 times if you have 45 minutes to exercise, or 5 times if you have a full hour:
- 50 Squats
- 40 Walking Lunges (20 with each leg)
- 10 Single-Leg Deadlifts (with each leg)
- 20 Push-Ups
- 20 Diamond Push-Ups
- 20 Inchworms
- 20 V-Ups
To keep your heart rate up, move through the sequence as quickly as you can while maintaining proper form. Stretch for 3-5 minutes after completing the workout.
Squats: Place your feet slightly wider than shoulder-width apart, turn your toes out slightly and squat as low as you can go. Keep your knees in line with your middle toes (don’t let them fall inwards), and sit back so your knees don’t move farther forwards than your toes. Complete 50 reps.
Walking Lunges: With your feet together, your belly button pulling into your spine, and your chest broad, step forward with your right foot. Lower down to create a 90° angle with the right leg, shifting your weight into the heel of the front foot. Step the left foot forward to meet the right foot, and continue lunging forward, alternating legs. Complete 20 lunges on each leg (40 total). If you don’t have a lot of space, you can perform the same number of lunges or dips in place.
Single-Leg Deadlifts: Stand on one leg with your opposite leg bent at a 90° angle. Keeping your standing knee slightly bent, hinge forward at the hip and reach your free leg up towards the ceiling. Keep hinging until your torso is parallel to the ground, then return to the upright position. Complete 10 reps on each leg.
Push-Ups: Start in a plank position on your knees or toes with your hands slightly wider than shoulder-width, fingers spread wide, and your bellybutton pulling in towards your spine. Bend your elbows to bring your chest towards the floor, then press back up. Complete 20 reps.
Diamond Push-Ups: Start in a plank position on your knees or toes. Bring your thumbs and forefingers to touch on the floor below your chest, creating a diamond shape. Bend your elbows to the sides, lowering your chest to the floor, then press back up. Keep pulling your bellybutton in towards your spine for the entire motion. Complete 20 reps.
Inchworms: Stand with your feet hip-width apart. Bend forward and bring your hands to the floor under your shoulders. Walk your hands out to a plank position, pulling your bellybutton in towards your spine the entire time. Walk your hands back towards your feet and stand back up with a flat back and tight core. Complete 20 reps.
V-Ups: Lie on your back with your legs extended and arms straight overhead. In one movement, lift your torso and legs as if you’re trying to touch your toes. Your torso and thighs should form a letter “V.” Lower your body back to the starting position. Complete 20 reps.
As always, listen to your body and consult your doctor before starting a new fitness program.