At Home Workout Circuit

at home workout circuit
Got a pair of dumbbells? Then let me show you how to get some great workouts

Looking for an at home workout circuit to do? Working out from home typically means you are a busy person and

you need your workouts to get you in and out pretty quickly. But, that doesn’t mean you want to skip out on the

quality of your workouts…

…otherwise you probably wouldn’t be looking this up! So let me hook you up with some circuits to do at home!

Today I will cover:

  • How to get an awesome workout at home
  • Give you some examples of how to do modify exercises for when you don’t have equipment.
  • Share with you 3 circuits for you to try

Want to skip the research and try one of our virtual fitness classes? Click here and I’ll take you through an awesome circuit 🙂

at home workout circuit
Ready? Let’s dive in.

Home Workout Circuit Training Can Be Really Effective

Just because you are working out from home doesn’t mean you have to skip out on getting a great workout.

It also doesn’t mean that you have to do the same five workouts every time you do workout…

…you know what I’m talking about.

I will say that there is something nice knowing exactly what to do. BUT you know just as well as I do that doing the same workout everyday will lead to:

  • boredom
  • lack of results (plateaus)
  • and boredom (see even reading the same thing again is boring. Our brains and bodies want new material)

What am I getting at?

It’s important to mix up your training.

I talk a little more about that with this link -> how to create an at home hiit workout plan.

How To Get An Awesome Workout At Home

I’m a personal trainer so of course I’m going to recommend you to get plugged into some type of coaching platform. There are a ton of at home workout apps, virtual fitness classes, and a bunch of people offering workouts for people at home.

You are already aware of this I’m sure. There are some “checkboxes” you want to hit when working out at home:

  • Get your heart rate up
  • Total body workouts (legs, upper body, lower body, abs)
  • Hiit training (high intensity interval training)
  • Make time for stretching

In essence it comes down to how much time you have to workout because other than that your workout should still be a blend of everything you would do at the gym but you just don’t have as much equipment.

For example:

Bench Press VS Dumbbell bench press

Check out the video to learn how to bench press properly

There are benefits to having access to more equipment (barbell, pull up bar, different cardio machines) but there are also different ways to get the right training “stimulas”.

  • adding tempo
  • adding more reps
  • challenging your stability

So if you don’t have a barbell at home you can perform db chest press or any of these bench press variations

Variation 1:

DB Chest press- I actually like this more in some ways. Because here we can work your legs by driving through the glutes (notice my hamstrings and hips are pushed up) which is a nice way to get more of a challenge out of your body.

Check out the video for a nice bench press variation

Variation 2:

Single Arm DB Chest Press – Here we begin to not only challenge your chest but not challenging stability. Because we are using just one dumbbell we can work our obliques and “stabilizer” muscles to work harder.

Want to work your abs while doing bench press? Try this.

This is just one example of many. This is what we provide to our K Squared Fitness clients who follow our training programs within our app.

If you don’t have a piece of equipment


If you can’t perform the exercise on the screen?

Just click harder or easier and the exercise will be tailored to you. See what I’m talking about in the image below.

at home workout circuits

Like what you see? Check out our at home fitness app by clicking here to learn more.

At Home Workout Circuit To Try

Okay fine. Enough educating, you are ready to just try some new workouts. I got a couple for ya.

I’ll give you some that will take you about 30 minutes.

Circuit #1

at home workout circuit

In case you aren’t familiar with the exercise names I will put the link to them below:

L Sit Press – this is a great shoulder and core exercise that only requires a pair of dumbbells.

V Up – this is a challenging exercise that will rock your abs. If you can’t perform a v up yet perform sit ups instead.

at home workouts
For any exercises you aren’t familiar with visit our youtube

Circuit #2

at home workout

The first circuit we gave you a great combination of cardio, core and pushing. With this circuit we mix it up and give you cardio, core, legs and pull AND removed the dedicated rest each round.

Like I talked about earlier it’s important to have variety. Some days need to be high reps and long rest breaks. Some the complete opposite. If you are serious about making progress which if you are willing to put in the workout why not put your best foot forward right?

Then trust the process as mix things up!

at home workout routine
Last one is going to challenge your heart rate!

You may not have access to a rower or a treadmill and that’s fine.

Let me know in the comments below what you do have access to and I can help you modify the workout to you.

What I’m trying to encourage you to do is to have variety. Start on one form of cardio and then a different one when you finish your set.

It’s all about variety 🙂

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In today's article I shared with you three sweet at home workout circuits for you to try and also spent a little bit of time educating on how you can modify exercises so you can still get good intensity!

The main take aways were:

  • The importance of having a plan
  • Keeping variety in your workouts
  • Modifying exercises so you can get the same training "stimulus"

If you have any additional questions or really enjoyed one of the workouts that I provided then let me know in the comments below!

Learn more about how our virtual fitness classes that way you don't have to take on those workouts by yourself 🙂

personal trainers
Your coaches Kevin & Katie

Frequently Asked Questions

Can circuit training be done at home?

Circuit training can be done from anywhere. Nothing better than taking a kettlebell or a pair of dumbbells and heading to a local park or track and getting some intervals in! Give circuit # 3 if you go to a park than has a bench!

What are the best circuit training exercises?

Great question. It depends on your level of fitness of course but here are some that should be a staple in any good training program:

  • Kettlebell swing
  • Bulgarian split squats
  • Jump squats
  • Push ups
  • V ups
  • Goblet squats
  • Jumping rope

Just to name a few 🙂

How do you build a circuit workout at home?

I did a full write up on that in this article but essentially you want to:

  • get your heart rate up
  • work your legs (bilateral and unilateral) aka goblet squats versus lunges 🙂
  • push something (horizontally and vertically)
  • pull something (horizontally and vertically)
  • rotate/core
  • water up and repeat ??

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