Custom Circuit Training Plan Examples

Discover practical examples to create your own custom circuit training plan, tailored to your fitness level and goals.
By Taylor

Introduction

Creating a custom circuit training plan can be a game-changer for your fitness routine. Circuit training combines strength and cardio exercises in a sequence, allowing you to work multiple muscle groups while keeping your heart rate up. Whether you’re a beginner looking to get started or someone with experience wanting to shake up your routine, these step-by-step examples will help you design a circuit that suits your needs.

Example 1: Beginner-Friendly Home Circuit

Context

This circuit is perfect for beginners who want to start exercising at home without any special equipment. It’s designed to build strength and endurance gradually.

To create this circuit, choose 5 basic bodyweight exercises that target different muscle groups. You can do each exercise for 30 seconds, followed by a 30-second rest before moving on to the next exercise. After completing all five, rest for 1-2 minutes and repeat the circuit 2-3 times.

  1. Bodyweight Squats: Stand with feet shoulder-width apart and lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
  2. Push-Ups: Start in a plank position. Lower your body until your chest nearly touches the floor, then push back up. Modify by doing them on your knees if needed.
  3. Lunges: Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Alternate legs.
  4. Plank: Hold a plank position on your forearms and toes, keeping your body straight from head to heels.
  5. Jumping Jacks: Stand with feet together and jump while spreading your legs and arms out to the sides, then return to the starting position.

Notes

  • Aim to rest for 1-2 minutes between circuits.
  • As you progress, increase the duration of each exercise to 45 seconds or add another round to the circuit.

Example 2: Intermediate Circuit for Weight Loss

Context

This circuit is designed for individuals with some fitness experience who are looking to lose weight and improve cardiovascular fitness. It incorporates both strength and aerobic exercises.

Choose 6 exercises and perform each for 45 seconds, followed by 15 seconds of rest. After completing all exercises, rest for 2 minutes and repeat the whole circuit 3-4 times.

  1. Burpees: Start standing, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.
  2. Dumbbell Shoulder Press: Stand or sit with a dumbbell in each hand at shoulder height. Press the weights overhead and lower back down.
  3. High Knees: Run in place, bringing your knees up to hip height as fast as you can.
  4. Tricep Dips: Sit on the edge of a bench with hands next to hips, slide off, and lower your body by bending your elbows, then push back up.
  5. Mountain Climbers: Start in a plank position and alternately bring your knees to your chest quickly, simulating a running motion.
  6. Russian Twists: Sit on the ground with knees bent, lean back slightly, and rotate your torso side to side while holding a weight or medicine ball.

Notes

  • Modify the number of rounds based on your fitness level.
  • Incorporate different weights for strength exercises as you progress.

Example 3: Advanced Circuit for Strength and Endurance

Context

This advanced circuit is aimed at experienced individuals looking to challenge themselves and improve both strength and endurance. It combines higher intensity drills with strength training.

Select 7 exercises and perform each for 1 minute, followed by 30 seconds of rest. Complete the entire circuit 4-5 times with a 3-minute break between rounds.

  1. Kettlebell Swings: Stand with feet shoulder-width apart, swing a kettlebell between your legs, and then thrust your hips forward to swing it to shoulder height.
  2. Deadlifts: With a barbell or dumbbells, hinge at your hips and lower the weights while keeping your back straight, then return to standing.
  3. Box Jumps: Jump onto a sturdy box or platform, landing softly with knees slightly bent. Step back down and repeat.
  4. Pull-Ups: Hang from a pull-up bar, palms facing away, and pull your body up until your chin is above the bar. Use assistance bands if needed.
  5. Battle Ropes: Hold the ends of the ropes and alternate waves as fast as you can, engaging your core and legs.
  6. Squat to Press: Perform a squat while holding dumbbells at your shoulders, then press the weights overhead as you stand up.
  7. Plank Jacks: Start in a plank position and jump your feet out and in, similar to jumping jacks, while engaging your core.

Notes

  • Ensure proper form for all exercises to prevent injury.
  • Consider adding in a cooldown of stretching or yoga after the circuit to help with recovery.

By following these examples of creating a custom circuit training plan, you can tailor your workouts to fit your fitness level and goals. Circuit training is flexible, so feel free to modify the exercises, sets, and repetitions based on your preferences and progress.