Circuit training at home is a loud answer to the question whether the gym is the only place where you can convert physical effort into a real form. A wide range of applications of the body mass, inconspicuous elements of the environment and a large dose of self-denial are the only necessary components of success for this type of training. Discover an example of circuit training at home.

Circuit training – what is it about?

Circuit Training is a method based on sets of exercises arranged in series, aimed at forcing the highest performance in a relatively short time.

The assumption of this method is to involve as many muscle groups as possible in one session. Circuit training consists of a set of appropriately selected exercises that are performed directly after each other starting from the largest part of muscles, ending with the smallest one. An important element of this method is the clear limitation of rest time between successive exercises, which is about 30 seconds. Due to the dynamics of movements, which will largely be based on the weight of your own body, it is recommended to perform a warm-up concentrated around all joints and tendons.

Circuit training at home

Circuit training at home is an alternative for anyone who does not have the opportunity or willingness to go to the gym. Thanks to the general assumptions and holistic nature, it does not deviate to a greater extent from training on complex machines or gyms.

Circuit training can be performed virtually anywhere, starting from parks, through park gyms (where it can be combined with power elements of Street Workout), to the privacy of your home.

The basic and only condition required for this method is having the desire and free space, because, unlike peripheral training at the gym, most of the exercises can be performed using the weight of your own body.

Circuit training at home should consist of exercises that engage the whole body, such as push-ups, squats or pull-ups, at a frequency of 3 days a week.

Peripheral exercises

The type of peripheral exercises used will largely depend on what equipment we have at the moment. If we have a barbell at our disposal, then the recommended exercises will be a deadlift, variants with bench press and cage, rowing variants, squats, and excercises at the end of the biceps exercise.

If we do not have the tools to replace the elements of gym equipment, we will concentrate on the previously mentioned training with the body mass.

Examples of exercises include jumping squats, classic squats, knee bends, leggings, classic pumps, hand-lift pumps, wrestling descent with tightening of the hips to the ground, pull-ups and many other exercises that can not be replaced.

Peripheral exercises should be so diverse that they will not be repeated in a given periodical plan, because the natural inclination of the human body to adapt to the effort will result in a significant reduction of the expected effects. Exercises should be varied.

Exemplary circuit training at home

Each workout is preceded by a 10-minute warm-up, which will consist of 5 minutes of start-up and 5 minutes of pre-stretching. The training ends with a loosening stretch.

Circuits repeat 3 times. The rest period is 2 minutes. In the last circuit, we can reduce the number of repetitions by half in the event of a fitness crisis


  1. Pulling up wide to the chin on the stick x 10
  2. Dead string on straight legs / slopes with a loaded backpack x 10
  3. Rowing with dumbbells / kettles x 15
  4. Raising knees / straight legs * on the stick x 10/15 *
  5. Downloading straight arms backward with the x10 expansion
  6. Skipping rope 45s
  7. Jumping to the x 15 chest
  8. Wrestling bridges, front or back x 15
  9. Pocket knives 30s


  1. Squat without load x 20
  2. Pumps with a 3-second stop in the upper and lower phase x 12
  3. Sentences with a load of x 10
  4. Raising of arms on handrails / chair x 10
  5. Run in place 30s
  6. Pressing the barbell above the head, standing x10
  7. Pulling the arms forward with the expander behind the back x 15
  8. Pocket knives 30s


  1. Pumps with the application of x 15
  2. Alternating upward dumbells x 10
  3. Squeezing the barbell for bicep x 12
  4. Rowing with dumbbells x 8
  5. “seal” – erected torso lying 30s
  6. Narrow pumps (hands on shoulder width or lateral) x10
  7. Pistol sock (on one leg) under the wall x 10
  8. Raising your shoulders sideways with x 10 dumbbells

Circuit training in an advanced home

Circuit training for advanced users performed at home will necessarily require at least a barbell and rod.

The recommended training period should be at least half a year, because the advanced program will tend towards kalistenice. Kalistenika (from the Greek kallos sthenos – “beauty and strength”) is a method of building a form through the use of body mass. The barbells adopted for peripheral training will additionally allow for powerful gains in strength.

The expected number of trainings per week should oscillate within 2 peripheral-strength trainings and 2 peripheral classical trainings.

Circuit-strength training is distinguished by the extension of rest by using between the series of exercises with the highest degree of difficulty in terms of effort. Such exercises may be jumps on a skipping rope, hitting a training bag at a steady pace or running. This will allow the overloaded parts to rest, while maintaining the dynamics of training.

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