Real-world examples of circuit training examples for intermediate levels

The best examples of circuit training examples for intermediate levels

Let’s skip the theory and go straight into actual workouts you can use. All of these circuits assume you:

• Can exercise for at least 30 minutes
• Know basic form for common moves (squat, lunge, push-up, row)
• Have no medical issues that limit intense exercise (if you’re unsure, talk with a healthcare provider first; the CDC has a helpful overview of physical activity and health).

Each example of circuit training below can be done 2–3 times per week with at least one rest or light day in between.

Example of a full-body strength circuit (dumbbells + bodyweight)

This is one of the best examples of circuit training examples for intermediate levels if you want to build strength and muscle tone in under 40 minutes. You’ll need a pair of moderate dumbbells and some floor space.

Structure:

• Work: 40 seconds per exercise
• Rest: 20 seconds between exercises
• Rest 2 minutes between rounds
• Complete 3–4 rounds

Exercises include:

• Goblet squat
• Push-up (regular or incline)
• Bent-over dumbbell row
• Reverse lunge with dumbbells
• Dumbbell overhead press
• Dead bug or hollow hold

Move from one exercise to the next, keeping rest short but intentional. This kind of full-body circuit is a clear example of how intermediate training can blend strength and conditioning: the weights are challenging, but the pace keeps your heart rate elevated.

To progress this circuit over time, you can:

• Add a 4th round
• Increase dumbbell weight
• Reduce rest from 20 seconds to 10–15 seconds

Real examples of cardio-focused circuit training (minimal equipment)

Maybe you like feeling gassed in the best way, or you’re training for better stamina. Cardio-based circuits are great examples of circuit training examples for intermediate levels that improve endurance without spending an hour on a treadmill.

Structure:

• Work: 30 seconds per move
• Rest: 15 seconds between moves
• Rest 90 seconds between rounds
• Complete 4–6 rounds

Exercises include:

• Jump rope (or imaginary rope)
• High knees in place
• Skater hops side to side
• Mountain climbers
• Fast step-ups on a sturdy box or bench

These real examples of circuit training are intense but adjustable. Slow the tempo or shorten the work intervals if your form starts to fall apart. According to the American Heart Association, you want to be in a moderate to vigorous zone: breathing hard, but still able to say a short sentence.

Mixed strength + cardio circuit: a balanced example of intermediate training

If you want fat loss, better conditioning, and strength all at once, mixed circuits are some of the best examples of circuit training examples for intermediate levels.

Structure:

• Work: 45 seconds per exercise
• Rest: 15 seconds between exercises
• Rest: 2 minutes between rounds
• Complete 3 rounds

Exercises include:

• Kettlebell deadlift (or dumbbell deadlift)
• Push-up with shoulder tap
• Bodyweight jump squat (or power squat without jump if impact bothers your joints)
• Dumbbell single-arm row (right)
• Dumbbell single-arm row (left)
• Plank with alternating leg lift

You’ll notice the flow alternates lower body, upper body, power, and core. That pattern is a hallmark in many examples of circuit training examples for intermediate levels: you keep moving, but you rotate muscle groups so you don’t burn out one area too fast.

Real examples of gym-based circuit training (machines + free weights)

If you work out in a commercial gym, you can use machines and free weights together. This is a very realistic example of circuit training for intermediate lifters who are comfortable moving around the gym floor.

Structure:

• Reps: 10–12 reps per exercise
• Rest: Walk calmly to the next station (about 20–30 seconds)
• Rest: 2 minutes after each full circuit
• Complete 3–4 circuits

Exercises include:

• Leg press
• Lat pulldown
• Dumbbell bench press
• Seated cable row
• Walking lunges with dumbbells
• Cable wood chop or Pallof press

This example of circuit training is more strength-oriented than time-based circuits, but the limited rest keeps your heart rate up. It’s a good fit for people who like structure and clear rep targets more than timers.

To make this more challenging over time:

• Add weight when you can complete all sets with solid form
• Use slower lowering phases (3–4 seconds down)
• Add an extra set for one or two lagging muscle groups

At-home examples of circuit training examples for intermediate levels (no equipment)

No gym? No problem. Some of the best examples of circuit training examples for intermediate levels happen in living rooms and garages.

Structure:

• Work: 40 seconds
• Rest: 20 seconds
• Rounds: 3–5 depending on your fitness level

Exercises include:

• Squat to calf raise
• Alternating reverse lunge
• Decline push-up (feet on a step or couch) or regular push-up
• Glute bridge march
• Side plank (half the time on each side)
• Burpees or low-impact burpee walkout

These real examples show you don’t need fancy gear to get an intermediate-level challenge. To progress:

• Turn squats into jump squats
• Add a backpack with books for extra resistance
• Shorten rest to 10–15 seconds

EMOM-style circuit: a spicy example of time-pressure training

EMOM stands for “Every Minute On the Minute.” It’s a popular style in 2024–2025 because it blends structure with intensity and works well for busy people.

Structure:

• Set a timer for 20 minutes
• Each minute, perform the assigned reps, then rest for whatever time is left in that minute
• Alternate between two mini-circuits every minute

Example of EMOM circuit for intermediate level:

• Odd minutes: 10 kettlebell swings + 5 push-ups
• Even minutes: 12 goblet squats

This style is a perfect example of circuit training for intermediate exercisers because it rewards efficiency. If you move well and don’t dawdle, you earn more rest. If you move slowly, the workout feels harder. Just make sure form never breaks down; the NIH emphasizes proper technique and gradual progression as key to staying injury-free.

Outdoor circuit: real examples you can do at a park or track

Sometimes you just want fresh air. Outdoor workouts are underrated examples of circuit training examples for intermediate levels.

Structure:

• Find a track, field, or park loop
• Work: Perform 1 exercise at each “station” (bench, tree, corner of track, etc.)
• Rest: Walk or slow jog between stations
• Duration: 25–35 minutes total

Exercises include:

• Bench step-ups or box jumps (if you’re experienced with jumping)
• Bench triceps dips
• Walking lunges along the sideline
• Push-ups against a bench or on the ground
• Sprint or fast run for 60–100 yards
• Plank on the grass

This is one of the best examples of circuit training for people who get bored indoors. You can loop through the same path 2–3 times, or mix up stations each lap. The combination of running and bodyweight moves delivers both cardio and strength.

How to organize these examples of circuit training in a weekly plan

Seeing a bunch of examples of circuit training examples for intermediate levels is helpful, but the real magic is how you use them across the week.

Here’s a simple way to organize them without overcomplicating your life:

• Use a strength-focused circuit (like the dumbbell full-body or gym-based example) 1–2 days per week.
• Use a cardio or mixed circuit (like the jump-rope circuit or outdoor park circuit) 1–2 days per week.
• Keep at least one full rest day with only light walking or stretching.

The CDC’s current guidelines recommend at least 150 minutes of moderate-intensity aerobic activity plus 2 days of muscle-strengthening work per week for most adults. These examples of circuit training can cover both, as long as you alternate harder and easier days so you’re not wiped out by Friday.

Progressing from intermediate to advanced: when these examples feel too easy

Eventually, these examples of circuit training examples for intermediate levels will start to feel comfortable. That’s a win, not a problem. It means your body has adapted and you’re ready for a new challenge.

Instead of jumping straight into advanced athlete territory, try making small, smart upgrades:

• Increase load: Heavier dumbbells, kettlebells, or resistance bands.
• Increase density: Same total work in less time by shortening rest.
• Increase complexity: Move from basic squats to split squats or Bulgarian split squats, from standard planks to plank reaches.
• Increase duration: Add one more round to your favorite circuits.

The Mayo Clinic notes that gradually increasing intensity and volume is safer than sudden big jumps, especially if you’re over 40 or have joint issues. Respect your recovery: if your sleep, mood, or energy tank, back off for a week.

FAQ: examples of circuit training for intermediate levels

What are some simple examples of circuit training I can start with as an intermediate?

A straightforward example of circuit training is a 30-minute full-body routine: goblet squats, push-ups, bent-over rows, reverse lunges, overhead presses, and a core move like dead bugs. Work 40 seconds, rest 20 seconds, cycle through 3–4 rounds. It hits all major muscle groups and keeps your heart rate elevated without feeling chaotic.

How many days per week should I do these examples of circuit training examples for intermediate levels?

Most intermediate exercisers do well with 2–4 circuit training days per week. If your circuits are very intense (lots of jumps, heavy weights, or EMOM-style pressure), stay closer to 2–3 days and keep other days lighter with walking or mobility work.

Are these examples of circuit training good for weight loss?

They can be. Circuits that mix strength and cardio—like the mixed dumbbell circuit or the outdoor park example—burn a lot of calories in a short time and help you maintain muscle. For weight loss, the key is your overall calorie balance and consistency. These examples of circuit training examples for intermediate levels are tools; pairing them with a reasonable eating plan is what moves the scale.

Do I need equipment for effective intermediate circuit training?

No. Some of the best examples of circuit training for intermediate levels use only bodyweight: squats, lunges, push-ups, planks, and low-impact cardio moves. That said, adding a few dumbbells or a kettlebell opens up more options and makes it easier to progress over time.

How long should an intermediate circuit workout last?

Most real examples of circuit training for intermediate exercisers last 25–45 minutes, including warm-up and a short cool-down. If you’re going very intense, err toward the shorter end. If your intensity is moderate, you can comfortably work a bit longer.

Use these examples of circuit training examples for intermediate levels as templates, not rigid rules. Swap in exercises you enjoy, adjust work and rest to your current fitness, and keep an eye on how your body feels week to week. Progress happens when you challenge yourself consistently, not when every workout feels like punishment.