Skip to content
Oct 18 / Jeremy & Kim

No Gym, No Time, No Problem – Body Weight Circuits

Warning: Illegal string offset 'enable_postoptin_override' in /home2/jkkoch/public_html/wp-content/plugins/premium-list-magnet/plm.php on line 915

Warning: Illegal string offset 'enable_postoptin_override' in /home2/jkkoch/public_html/wp-content/plugins/premium-list-magnet/plm.php on line 984

It is a fact.  We are busy.  We are pulled in many directions.  We have jobs, school, kids, family, friends, and communities all needing our time.  We know.  We understand.  Paying an expensive membership fee to join a gym that you never have time for is not a good use of money.  You’ll try your best at first, but eventually, life gets the better of you and you watch all of that money waste away in a gym that is too far away and requires too much time.  We know.  We get it.

[You can get in a killer workout even when there is no gym in sight.]

Here is the solution.

Body Weight Circuits.  Body weight circuits are the answer and here is why:

  • You can complete the workout in the comfort and privacy of your home.
  • You do not need a gym. Save the money. Save the time on the commute.
  • You can complete a full-body workout in less than 30 minutes.
  • Body weight circuits are more efficient at burning fat than long cardio workouts.
  • Body weight circuits are a fun way to workout
  • Even experienced weight lifters and athletes think body weight circuits are a great way to workout.
  • Anybody can do it.
  • Couples can do them together providing support and encouragement

How does a body weight circuit work?

Body weight circuits work your entire body using nothing but your body weight.  It incorporates exercises like pushups, pull ups, lunges, squats, and many more.  It is called a circuit because you move immediately from one exercise to the next without rest.  Once you complete the full circuit, usually consisting of at least eight exercises, you are allowed to rest for 60-90 seconds.  Then repeat the full circuit.  The best body weight circuits alternate pushing and pulling movements as well as upper body and lower body exercises.  For example, you might start with 20 squats (a lower body pushing exercise), then move to pushups (an upper body pushing exercise), then do a wall squat (lower body stability exercise), followed by reverse rows (upper body pulling exercise).

We guarantee that if you’ve never done body weight circuits before you will be fried after completing the circuit twice.  As you get more advanced at completing a body weight circuit you can try to repeat the circuit a third time.  Then feel free to collapse on the floor and rest for as long as you need.

Below is a list of body weight exercises.  Feel free to experiment and develop your own circuit workouts.  If you’d rather have the expert in bodyweight circuits guide you through it, there is no one better than Craig Ballantyne and his Turbulence Training Body Weight workouts.

Lower Body:
Squats, lunges, reverse lunges, jumping lunges, jumping jacks, vertical jumps, spiderman climb, wall squats

Upper Body:
Push-ups, close-grip push-ups, decline push-ups, spiderman push-ups, reverse rows, pull ups, chin ups, T-push-ups

Plank, side plank

Full Body:

Feel free to add to this list in the comments section.  What are your favorite body weight exercises?

Subscribe Today!

Simply enter your information into the form below:


Leave a comment
  1. / Oct 18 2010

    I agree. I use body weight circuits when I’m travelling.


  2. Bodyweight circuits are an exceptional good way to get a quick effective workout. You listed a lot of great exercises to include. I actually enjoy doing bodyweight training after a weightlifting routine as well just to push my body a little further.

  3. Body weight circuits are a great way to train. You can do them anywhere even on vacation with out any equipment.

    Good post.

    Best – Mike

  4. barbelljoe / Nov 14 2010

    One of my favourite ways to enhance bodyweight push ups is to get my kids to lie on my back while I do the push up. This adds around 40-50 lbs. I can usually do >50 push ups, but with a kid on the back I struggle to get 10.

Leave a comment to Mike - Fitness Contrarian Cancel reply

Subscribe without commenting