Crush Your Week: 5 Bodyweight Circuit Workouts

Each 20-minute workout incorporates one – or several – of your body’s major movement patterns. This is key for reinforcing optimal movement and reducing injury in the long run. Focus on each rep and work to achieve the full range of motion. Lastly, before you begin, make sure to start off with a solid full-body warm-up and end with some sort of cool down.

What are the benefits of bodyweight workouts?

Weights can be incredibly beneficial for a number of reasons, but you can get a great workout in with just your own weight. Here's why it's awesome:

1. Improved core stability and balance

2. Improved form

3. Improved body composition and fat loss

4. Increased full-body strength

5. Improved functional mobility

01

Workout: The Full-Body Rundown

Do these 2 circuits for 4 rounds each. Rest 60 seconds between rounds and between circuits.

Circuit I:

1. 12 bodyweight squats

2. 8 push-ups

3. 15-second dead hang

Circuit II:

1. 10 (each side) alternating reverse lunges

2. 30-second palm plank

3. 8 sit-ups

02

Workout: The Penalty Loop

One circuit, 4 rounds. Push through.

1. 400-meter run

2. 30 burpees

03

Workout: Core & Legs

Do the below 2 circuits. The first circuit has 5 rounds and the second has 3. Rest 60 seconds between circuits.

Circuit I:

1. 20-second isometric squat hold

2. 30 seconds of mountain climbers

3. 30-second elbow plank jack

Circuit II:

1. 8 (each side) side squats

2. 8 alternating single-leg deadlifts

3. 30-second high-knee jog

04

Workout: Lower-Body Crusher

Do the first circuit for 5 rounds, then rest for 60 seconds. Circuit 2 is a Tabata-style workout, where you'll do each exercise for 20 seconds, then rest for 10 seconds. Do 4 rounds.

Circuit I:

1. 10 bodyweight squats

2. 10 squat jumps

3. 30-second palm plank

Circuit II:

1. Jump squats

2. High-knee jog

05

Workout: Lunges for Days

Do the first circuit for 3 rounds, then rest for 60 seconds. The second circuit is a countdown: Do 10 reps of each exercise for the first round, then 9 reps, then 8 reps, etc. until you finish 1 rep of each.

Circuit I:

1. 8 side lunges (left side)

2. 8 side lunges (right side)

3. 8 reverse lunges (left side)

4. 8 reverse lunges (right side)

5. 8 bodyweight squats

Circuit II:

1. Push-ups

2. Hinge jumps