Posted on April 18, 2018 by Emily Forbes

Another body weight circuit you can do anytime, anywhere. I tested this body weight circuit workout in my class today so we’re good to go. As with all circuits, you work to your own ability. You can always adjust it to make it easier or harder. Circuits are are great way to get a full body workout: toning the muscles and working the cardiovascular system whilst also getting some fat burning going on. I’ve called this one the 5-4-3-2-1 circuit because you’ll do 5 min, 4 min, 3 min, 2 min then 1 min.

The workout:

For 5 min: 

  1. Burpees for 1 min
  2. Skaters for 1 min
  3. Star jumps for 1 min
  4. High knees for 1 min
  5. Plank jacks for 1 min

For 4 min:

  1. Lunge walks for 1 min
  2. Mountain climbers for 1 min
  3. Lunge walks for 1 min
  4. Mountain climbers for 1 min

For 3 min:

  1. Press ups x 10
  2. Tricep dips x 10

Keep rotating the exercises until 3 minutes is up.

For 2 min:

  1. Squat jumps for 30 seconds
  2. Body weight squats for 30 seconds
  3. Squat jumps for 30 seconds
  4. Body weight squats for 30 seconds

For 1 min:

  • Plank

If you are hardcore, then only rest between sets. I gave 30 seconds between each minute in set 1 and 2. And a minute between sets. But you can always adjust the rest to suit your need – ideally as little as possible. You can then repeat the circuit depending on your fitness levels. Try and give at least 2 rounds a go.

If you have access to some weights you could always add them in to make it more challenging. For example, use weights for lunge walks, add a press into the burpees or hold a weight for the squats/jumps. If you do more rounds you could change some of the upper body exercises. Instead of press ups and dips do 10 alternating reps with rows and shoulder presses or bicep curls and high rows for example.

Time to get that summer body ready.  If you don’t have the motivation to try this yourself, why not try one of our weekly classes instead? Or check out our other training blogs here.

Get that sweat on and have fun!