The best examples of circuit training exercises for home workouts

Let’s skip the theory and start with what you actually came for: real examples of circuit training exercises for home workouts that you can try today. A circuit is just a series of exercises done back-to-back with short rests. Do the list, rest, repeat.

Here’s a simple beginner-friendly full-body circuit you can do in a small space with zero equipment:

• Bodyweight squats
• Wall push-ups
• Glute bridges on the floor
• Standing alternating lunges (or reverse lunges if your knees prefer them)
• Dead bugs or basic crunches
• Marching in place or light jog in place

Move through each exercise for 30 seconds, rest 15–30 seconds, then go to the next one. After you finish one round, rest a minute, then repeat 3–4 times. That’s your workout.

This is just one example of a simple circuit. Below, we’ll build out more detailed examples of circuit training exercises for home workouts tailored to different goals: fat loss, strength, low-impact, and even a quick 10-minute option for busy days.

Why circuit training works so well at home

Circuit training is popular again in 2024–2025 for good reason: it fits the way people actually live.

• You don’t need much equipment—sometimes none.
• You get strength and cardio benefits in the same block of time.
• Short, intense circuits match the trend toward time-efficient workouts, which research continues to support as effective for improving fitness and cardiometabolic health when done consistently.

For example, the CDC notes that adults should aim for at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity, plus 2 or more days of muscle-strengthening work.¹ Circuit training is a practical way to check both boxes without living in the gym.

Now let’s break down more examples of circuit training exercises for home workouts, organized by goal and fitness level.

Full-body burner: classic examples of circuit training exercises for home workouts

If you want one go-to routine that hits everything—legs, core, upper body, and heart—this full-body circuit is a solid starting point.

Full-body bodyweight circuit (no equipment)

You’ll cycle through these six moves:

• Squats (or sit-to-stands from a chair)
• Incline push-ups on a counter, sturdy table, or couch arm
• Hip hinge good mornings (hands on hips, slight bend in knees, push hips back)
• Reverse lunges (or stationary split squat if balance is tricky)
• Plank hold (from knees or toes)
• High knees in place or brisk marching

How to run the circuit:

• Work 30–40 seconds per exercise.
• Rest 15–20 seconds between exercises.
• Rest 60–90 seconds after the full round.
• Repeat 3–5 rounds depending on your fitness level.

This is one of the best examples of circuit training exercises for home workouts because you can scale it up or down easily. Beginners can shorten work intervals and use a chair for support; advanced folks can extend intervals to 45–50 seconds or add a backpack with books for extra resistance.

Strength-focused example of a home circuit (with minimal equipment)

If you’ve got a pair of dumbbells or resistance bands, you can shift your circuit toward strength and muscle-building while still keeping your heart rate up.

Dumbbell strength circuit

Pick a weight that feels challenging by the last 2–3 reps of each set, but not painful or sloppy.

Your circuit:

• Goblet squats holding one dumbbell at your chest
• Bent-over rows with two dumbbells (or a band anchored under your feet)
• Dumbbell floor press lying on your back
• Romanian deadlifts (hinge with dumbbells along your thighs)
• Half-kneeling overhead press (one or two dumbbells)
• Dead bug core work with slow, controlled movement

How to run it:

• Perform 8–12 reps per exercise instead of timed intervals.
• Move from one exercise to the next with 20–30 seconds of rest.
• Rest 60–90 seconds at the end of the circuit.
• Complete 3–4 rounds.

This is a clear example of circuit training exercises for home workouts that lean more toward strength than pure cardio. You’re still moving continuously, but the rep-based structure encourages better form and tension.

For guidance on safe strength training, organizations like the American College of Sports Medicine and resources summarized by the NIH emphasize proper progression and technique to reduce injury risk.² Use that as your north star: controlled movement over speed.

Low-impact examples of circuit training exercises for home workouts

Not every circuit needs jumping and burpees. If you’re managing joint pain, coming back from a break, or just prefer a gentler style, low-impact circuits can still be very effective.

Joint-friendly low-impact circuit

Here’s one low-impact example of a circuit that’s kind to knees and ankles while still giving you a workout:

• Sit-to-stand from a chair (hands lightly on thighs if needed)
• Wall push-ups or counter push-ups
• Standing hip abductions (hold a counter, lift leg out to the side)
• Glute bridges on the floor
• Bird dogs (on hands and knees, opposite arm and leg reach)
• Marching in place with arm swings

How to run it:

• Work 30 seconds per exercise.
• Rest 20–30 seconds between moves.
• Rest 60 seconds after each round.
• Aim for 3–5 rounds, depending on how you feel.

These examples of circuit training exercises for home workouts are especially good for beginners, older adults, or anyone easing back into movement. If you’re managing chronic conditions, check with a healthcare provider first; organizations like Mayo Clinic and CDC offer general guidance on safe activity levels for different populations.³

Cardio-heavy examples include EMOM and AMRAP home circuits

If you want that “I-just-finished-a-hard-class” feeling without leaving home, you can structure circuits to be more cardio-focused. Two trendy approaches in 2024–2025 are EMOM (Every Minute On the Minute) and AMRAP (As Many Rounds As Possible).

EMOM cardio circuit (no jumping option)

Pick 3–4 exercises:

• Bodyweight squats
• Modified burpees (step back instead of jump, no push-up if needed)
• Mountain climbers (elevated on a couch or table for wrists)
• Fast step-backs or alternating reverse lunges

How to run it:

• Set a timer for 12–16 minutes.
• At the start of each minute, perform a set number of reps for one exercise (for example, 12 squats).
• Use the remaining time in that minute to rest.
• Next minute, move to the next exercise.

This is another example of circuit training exercises for home workouts that keeps you honest on intensity. If you finish too early, increase reps next round.

AMRAP conditioning circuit

Choose four moves:

• Jumping jacks (or step jacks)
• Push-ups (any variation)
• Walking lunges (or stationary)
• Sit-ups or crunches

Set a timer for 10–15 minutes and cycle through 8–12 reps of each exercise, repeating as many rounds as you can with good form. This type of circuit is one of the best examples of circuit training exercises for home workouts when you want a quick, intense conditioning hit.

Core-focused examples of circuit training exercises for home workouts

If your goal is a stronger midsection (and a happier lower back), a core circuit can stand alone or be added to the end of your main workout.

Core and stability circuit

Try this example of a core-focused circuit:

• Dead bugs (slow, controlled)
• Side planks (from knees or toes)
• Glute bridges with march (lift hips, then alternate marching feet)
• Pallof press with band (if you have a resistance band) or anti-rotation hold with hands pressed together
• Slow mountain climbers (focus on bracing, not speed)

How to run it:

• 30–40 seconds per exercise.
• 15–20 seconds rest between moves.
• 2–3 rounds as a finisher, or 3–4 rounds if this is your main workout.

These examples of circuit training exercises for home workouts are especially helpful if you sit a lot, since they train your core to stabilize your spine, not just “crunch” forward.

How to build your own circuit from these examples

Once you’ve tried a few of these examples of circuit training exercises for home workouts, you can start mixing and matching to create your own.

Here’s a simple framework:

• Pick 1–2 lower-body exercises (squats, lunges, glute bridges, deadlifts with dumbbells).
• Pick 1–2 upper-body exercises (push-ups, rows, presses, band pull-aparts).
• Pick 1–2 core exercises (planks, dead bugs, bird dogs, side planks).
• Add 1–2 cardio-style moves if you want more conditioning (jumping jacks, step jacks, high knees, fast marches).

That gives you a 5–8 exercise circuit. Run it for time (30–40 seconds each) or for reps (8–15 each), rest a minute, repeat 3–5 times.

When you design your own circuit, think in movement patterns, not fancy names:

• Something where you squat or sit-and-stand.
• Something where you hinge at the hips.
• Something where you push (away from your body).
• Something where you pull (toward your body).
• Something for core stability.

If you cover those, you’re in good shape.

How often should you use these examples of circuit training exercises at home?

A simple weekly structure:

• 2–3 days per week for beginners using full-body circuits.
• 3–4 days per week for intermediate exercisers, alternating harder and easier days.
• Leave at least one full rest day each week.

Example weekly layout using the examples above:

• Monday: Full-body bodyweight circuit
• Wednesday: Dumbbell strength circuit + short core circuit
• Friday: Cardio-heavy EMOM or AMRAP circuit
• Saturday (optional): Low-impact circuit or walk

Research on high-intensity and circuit-style training continues to show benefits for cardiovascular health, muscular endurance, and metabolic markers when done consistently and paired with adequate recovery.⁴ Consistency beats perfection.

Safety tips before you hit your first circuit

A few quick guidelines to keep these examples of circuit training exercises for home workouts safe and sustainable:

• Warm up for 5–10 minutes. Think easy marching, arm circles, light squats, and hip circles.
• Start easier than you think you need. You can always add rounds or time next week.
• Prioritize form over speed. If your technique breaks down, shorten the interval or reduce reps.
• Adjust for pain. Sharp or stabbing pain is a stop sign. Swap the exercise or reduce range of motion.
• Hydrate and cool down. Walk around the room, stretch gently, and let your heart rate come down.

If you have heart disease, diabetes, or other medical conditions, check with a healthcare professional before starting higher-intensity circuits. Resources like Mayo Clinic and NIH provide general exercise safety guidelines you can review beforehand.³

FAQ: examples of circuit training exercises for home workouts

Q: What is a simple example of a beginner circuit I can do at home?
A: A very simple example of a beginner circuit: sit-to-stand from a chair, wall push-ups, glute bridges, bird dogs, and marching in place. Do each for 30 seconds with 20 seconds rest, repeat 3–4 times. It’s low-impact, needs no equipment, and covers legs, upper body, and core.

Q: How long should a home circuit training workout last?
A: Most examples of circuit training exercises for home workouts fall between 15 and 30 minutes, not counting a short warm-up and cool-down. Beginners might start with 10–15 minutes and gradually add time or rounds as fitness improves.

Q: Can I do circuit training every day at home?
A: You can move every day, but intense circuits every single day often backfire. Aim for 2–4 days of structured circuits and fill other days with lighter activity like walking, mobility work, or low-impact circuits. Rotate harder and easier examples of circuit training exercises for home workouts so your body can recover.

Q: Do I need equipment for effective circuit training at home?
A: No. Many of the best examples of circuit training exercises for home workouts use only your body weight: squats, lunges, push-ups, planks, and marches. Dumbbells or bands let you progress further, but they’re optional at the beginning.

Q: What are good examples of upper-body moves for home circuits?
A: Real examples include wall or counter push-ups, floor push-ups, dumbbell or band rows, overhead presses with dumbbells, and chair dips (used sparingly and with control). Pair these with lower-body and core moves to build a balanced circuit.

Q: How do I know if my home circuit is hard enough?
A: Use a simple 1–10 effort scale. Most of your work intervals should feel like a 6–8 out of 10—challenging, but you can still speak in short phrases. If you finish your circuit and feel like you barely did anything, add a round, extend intervals slightly, or choose more demanding examples of circuit training exercises for home workouts next time.

If you pick one of the circuits above, set a timer, and just start, you’ll already be ahead of most people who are still “researching workouts.” Try one example this week, repeat it next week, and adjust as you go. That’s how real progress happens—one circuit at a time.