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Circuit training workouts – exercise anywhere, any time!

Circuit Training Routine

A Basic Circuit Training Workout – See Below for More Details

Circuit training is an excellent way to improve fitness and strength, which can be done in a gym or at home.

Circuit training is traditionally a set of aerobic and strength exercises carried out at stations around a gym, sports hall or martial arts dojo.

Below we provide a classic circuit training routine that you can follow at home.

There are usually between 10 and 15 stations where exercises are done for a set time, usually one or two minutes, before moving on to the next station.


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See the video below for a good example of a circuit training routine. Also see our 20 minute home workout which is essentially a form of circuit training.

Circuit training exercises provide an excellent full body workout that improves fitness levels and helps to lose weight. Circuit training is an ideal way to structure your home exercising or any beginners’ workout, as you do not need any equipment to do it.

Several home weight loss plans incorporate circuit training to help you lose weight and get fit.

Advantages and Disadvantages of Circuit Training

Advantages

  • Circuit training is ideal for perform high intensity fat burning workouts
  • Excellent basic workout to condition and strengthen the body
  • Easy to work every muscle in your body
  • Can be adapted for any size workout area
  • Does not require expensive gym equipment, you can do circuit training at home
  • Can be customized for specificity; easy to adapt to your sport
  • Can be incorporated into a beginners weight training routine
  • Circuit training is an excellent way to help to lose weight

Disadvantages

  • Primarily geared towards fat loss, thus being more useful for endomorph or endo-mesomorph body type trainees looking to lose fat.
  • Despite its high total volume, the volume of exercise for individual muscle groups is small, stimulating little Hypertrophy.
Below we provide some circuit training workouts. Feel free to modify and adjust them to suit your needs. The first consists of 13 exercises (unlucky for some!) and the others provide fewer exercises, but you obviously do more circuits.

A Basic Circuit Training Workout

Circuit training workouts for Women and MenHere we cover 13 basic circuit training exercises to create a good beginners routine. This workout is ideal if you wish to do circuit training at home.

There are several ways to do this circuit. First, you could set yourself a target number of reps for each exercise to complete before moving on, such as 50 squats, 20 push ups etc.


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An alternative way is to set a time limit, usually around 60 seconds, to complete as many exercises as possible.

A third, and less common approach, is to do each exercise to failure – do as many as you can. This may lead to a slightly imbalanced workout. The reps her are just a suggestion, feel free to modify to design the workout around your specific goals.

1: Skipping

There are many ways to skip. Jumping with both feet together provides both a good warm up and a very vigorous workout.

  • 2 minutes

2: Air Squats

These are the powerhouse of all bodyweight exercises. They work the largest muscles of the body, the glutes (butt muscles). You can learn how to squat here.

  • 20 reps

3: Press ups / Push Ups

Start by supporting your body off the ground with your arms about shoulder width apart and fingers pointing forward. Then lower your self to the ground, ideally as close as possible without actually touching the ground, then lift again. There are many variations to the standard press up.

Three-quarter press ups are performed by supporting the lower body on the knees not the toes, which are ideal if your upper body strength is still developing. Martial artists often do press ups on knuckles and fingertips to help strengthen hands at the same time. See our Push Up page for more detailed instruction.

  • 20 reps

4: Star jumps / Jumping Jacks

Also known as a jumping Jack, this is done by jumping to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides. Do as quickly as possible.

  • 20 reps

5: Sit-ups / crunches / leg raises

Everyone is familiar with this exercise. It is the classic core strength exercise that helps to tone the abdominals. There are many variations on the sit up. If you are training alone then crunches are easiest. With a partner full sit ups can be done by linking your ankles with your partners for support.


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Leg raises are done by laying down on your back and supporting yourself with your hand behind your head (use a table leg or grab a partners ankles). Then raise your legs to the vertical and down again. Try not to touch the floor when lowering, leave a gap of a few centimeters.

  • 20 reps

6: Mountain Climbers

Start in a push up position, then bring one knee to your chest while the other stays on the floor behind. Then quickly switch the position of the feet, so that the rear knee tucks under your body while the other knee extends backwards. Alternate so that 10 steps are taken for each leg, 20 reps total.

  • 20 reps

7: Bench Dips (using a gym bench or chair)

Start by sitting on the gym bench/chair. Hold onto the edge of the bench then slide forward so that you are supporting your body with your arms. Then lower yourself and raise back up. You can start with small movements, then as you improve start to lower as much as possible.

  • 10 reps

8: Step ups (onto gym bench)

Simple step up onto a gym bench. Start with the left foot leading, then halfway through the exercise, or on the second circuit, lead with the right foot.

  • 20 reps

9: Back Extensions

Lie on the floor on your front / belly. With your arms lightly touching your temples and looking forward, lift your torso up off the floor, hold, then lower.

  • 20 reps

10: Lateral Jumps

Two ways to do these. Either with a bench, and side jump up onto bench then off the other side. A good solid gym bench is needed for this, so do not try using a chair at home. Simply stand to the side of the bench and jump up onto it with both feet together, then jump to the other side. Repeat.

Or, just jump from side to side. You could place a shoe box on the floor to have a small marker to help guide you.

  • 20 reps

Additional Exercises:


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The optional exercises will give you an extra burn – the sprints and burpees will increase fitness and burn more fat.

11: Burpees

Start in a press up position, then jump feet forward to a squatting position as for a squat thrust. Then immediately jump up clear of the ground, spreading your limbs as far apart as possible, forming an “X”, land with feet together. Drop back to a squat, then jump feet back to the starting position.

  • 10 reps

12: Shuttle Runs / Sprinting the length of the hall *

For the duration of the exercise simply sprint from one end of the hall to the other, either touching the wall before turning, or squatting and touching the ground. Obviously this exercise will have to be missed if you are training at home.

  • 5 sprints

If you practice these exercises a couple of times each week your cardiovascular fitness and strength should quickly improve. They are ideal home exercises, they are great for the martial arts class in the gym too. Remember to warm up well before your circuit training workout and stretch afterwards.

*The shuttle runs may be tricky to do at home, best to leave these out if you have nowhere safe to run.

A Quick and Intensive Circuit Training Workout

You do not have to do so many exercises in each workout. This routine provides a quicker circuit, ideal if you want to do 10 minutes of intensive exercise. High Intensity Interval Training is considered to be a more efficient way of burning fat and getting fit quickly. For a home based circuit training workout, you can make good progress with just five exercises. Rather than measure reps, perform each of the following exercises for one minute, with a 30 second rest in-between. Rest for one minute at the end of the circuit before repeating.

1. Skipping

Start the workout with the classic old school cardio workout. Buy a speed rope, as these are much easier to use. Then just skip for one minute. Skipping is very intensive and can burn a lot of calories. Boxers skip, and they are among the fittest sports persons around.

2. Bicycles

Another old school circuit training exercise. Lie on your back with your knees to your chest. Then extend one leg while bringing your elbow to your opposite knee. Return to start position and repeat on the other side. This is a great abs exercise, and more intensive than crunches.

3. Triceps dips

Triceps dips require a little apparatus. Although a workout bench is ideal, a chair will do. Start by sitting on chair, place your hands on the edge of the chair, fingers pointing forward, then lower yourself, and lift back up. Repeat as many times as possible in one minute.

4. Bodyweight Squats

Most people associate squats with ironmen lifting Olympic barbells containing hundreds of kilos of weight. However, simple bodyweight squats provide a fantastic leg workout. If you have extra energy, do squat jumps – same as a squat, but with a plyometric power-up and jump. As your arms are rested, time for the final, intensive exercise.

5. Push ups / Press ups

Push ups are one of the best core and upper body exercises. They strengthen the arms (triceps) and shoulders, as well as the back. They will probably demand the most effort on your part, so they are done last with a longer recovery rest afterwords.

Do this circuit twice and you will get a very intensive workout, in the comfort of your own home, in less that 20 minutes.

High Intensity Interval Circuit Training Workout

Here is another circuit that is designed to be done at home with a few items or in a gym. The goal is to keep your heart rate high while cycling through a range of exercises to reduce muscle fatigue. If you just sprint for 10 minutes your muscles will fail very quickly, but by performing different exercises that work different muscles groups you are essentially resting one part while exercising another.

Almost all HIIT routines are on a circuit so that you repeat the exercises. The first exercises provide both the warm up and the “breather” before starting over again. This routine requires a light barbell or pair of dumbbells for the military presses.

1. Warm Up / Breather

If at home jog on the spot, gently. Keep your upper body loose and relaxed and keep going for about 4 minutes. At the end of the jog perform 20 quick jumping jacks.

2. High Intensity Sprint Exercise

Ideally you will actually sprint, as in run as fast as possible. Shuttle runs in a sports hall work well. You can sprint on a treadmill, although not so easy. If at home then skipping is the best option. 30 seconds of sprinting or skipping as fast as you can. Do not hold back.

3. Military Presses

Military presses (also called shoulder presses / overhead presses) work the upper body, specifically the shoulders. They are one of the best standing weight training exercises. You can use dumbbells, a barbell or make do with any other weight. Sandbags work just as well. All you have to do is press the weights straight up from shoulder height and down again. Aim for 20 quick presses. If it seems too easy with the weight you have, increase the weight or the number of presses.

4. Bodyweight Jumping Squats

After the presses your legs should be rested, so time for some plyometric squats. All you do, from a standing position, squat down and then propel yourself upwards to jump. Land, and squat again. Repeat this 10 to 15 times. The purpose is to build powerful legs, so if 15 becomes too easy hold some dumbbells next time.

5. Push Ups

Classic bodyweight exercise, and very effective. Excellent after the squats too. Perform 20 push ups, keep them clean, good form with a straight back.

6. Sprint Again

Your legs should be rested well after those 20 push ups, so now sprint again for 30 seconds.

7. Burpees

Things are getting harder now. To do a burpee start by standing up straight. Squat all the way down so that your palms touch the floor. Kick your fee back into a push up position, then hop your feet forward again, and stand up. This is the basic burpee. Repeat this 10 times. You can add a push up (although your arms should still be resting in this circuit) and also perform an explosive squat jump. However, in this circuit we are keeping them at a lower intensity.

8. Crunches

Give your abs a burn with 30 crunches. Lie on the floor with your knees above your waist and your hands lightly touching your temples. Looking upwards (not towards your legs) crunch those abs.

9. Final Sprint

Perform another 30 second sprint.

Now repeat, starting with the “breather”.

The MotleyHealth 501 Home Weight Loss Workout

Here is a selection of some of our favorite workouts, these always give us good results. You only need a small space for these workouts. They work the whole body, build muscle, gets you fit and burns fat.

Perform the following circuit 3 times:

  • 50 Star Jumps / Jumping Jacks
  • 20 Push Ups
  • 50 Squats
  • 10 Burpees
  • 20 Leg raises
  • 20 Crunches
Perform all exercises with best form possible. Push ups can be quicker to reduce fatigue, aim to complete the reps. Burpees act like a triset for the push ups and squats.

You may notice that there are in fact 170 exercises here, and 3 sets adds up to 510 exercises and not 501. I call this the 501 because the first time I did this I was aiming for 500 and then went one over. I did a few less leg raises and crunches. The name is not important, although I always aim for 500 reps.

MotleyHealth 100 Bodyweight Home Workout

You may have heard of the 300 workout or even the 500 workout. These are very intensive workouts for the super fit to perform. So we have decided to create the MotleyHealth 100 Bodyweight home workout that is designed for the beginners to fitness workouts. It will get your heart thumping and start to build stronger muscles.

This is a simple circuit training exercise. You can actually perform it as many times as you like (or are able to) so it could actually be your own 100, 200, 300 or 500 workout depending on your level of fitness or determination.

Complete each set of exercises even if you have to take a breather. If you do not know how to perform the exercises follow the links to our exercise guides.

  • 20 Squats – This provides a good butt and thigh workout and also helps warm up the whole body
  • 20 Push ups – Try to complete full push ups with hands just wider than shoulder width apart. Keep your body straight and get your chest to the floor each time before lifting again. If you cannot do full push ups start on your knees
  • 20 Burpees – these put the squats and push ups together for an intense workout.
  • 20 Bicycle crunches – that is 20 on each side, so actually 40 crunches in total.
  • 20 Leg Raises – these target the lower abs and hips

That’s your 100. Short and sweet. If it is not enough, just repeat, or increase the number of reps to 50, making it a 250 Workout!

The Core Four – Muscle Building Exercise for Weight Loss

One of the most important elements of losing weight and getting in shape is increasing your physical activity. Cardio workouts alone will not help you tone up and build the required muscle mass for long-term weight management. By increasing your muscle mass, your metabolism is also increased, meaning that you burn more calories of energy while resting. A more muscular person continues to burn off excess fat while sleeping. So, building some strength training into your weekly fitness schedule is essential, and that is where the Motley Health “core four” exercises come into play.

The “core four” are the four key weight training exercises to kick start you into building a better, fitter and stronger you. The four core exercises are:

  1. Squat
  2. Bench Press
  3. Bent Over Row
  4. Barbell Curl

Aim to use a weight that allows you to perform 10 reps (lifts) in 3 sets. So for each exercise you should be aiming for around 30 reps + the warm-up set, so 120 exercises in total. If you pick a weight that is a little heavy and only manage 7 or 8 reps on the last sets don’t worry.

There are many other weight training exercises that can be added to these four at later stages, but just performing these four exercises once or twice a week will increase overall muscle mass, strengthen your core to help tone up the thighs and the upper body. The main reason that these are the core four is that each of these is a compound exercise, meaning that it works more than one muscle at a time.

The core four is designed to allow for a quick weight training session. Each exercise has a purpose. To warm up just perform each exercise first with a very light weight. Then perform each exercise 8-10 times for 3 sets. So you will be doing 10 squats, rest a minute, then another 10 squats, rest another minute, then another 10 squats. Then after a rest of 1-2 minutes, move on to the bench press, starting with a light weight again to warm up.

To take this workout further, once general fitness and strength has improved, the clean and press can be followed by squats and military presses with heavier weights, and the curls can be followed or replaced with chin-ups.

Metabolic Conditioning Circuit

This short and intensive workout will engage your heart, lungs and muscles.

  • Run 400 meters
  • 10 Burpees – full chest to ground then back on feet and jump while clapping your hands overhead
  • 10 Sit-ups – with your feet against the wall, touch the wall then touch the floor behind your shoulders
Repeat 4 times. So you run a total of 1600 m (about 1 mile) and perform 40 burpees and 40 sit-up in total. Does not seem a lot, but you do this as quickly as you can, no rest.
To learn more about this method read our article on metabolic conditioning.

CrossFit Circuit Training – The Filthy Fifty, aka Chuck Norris Workout

Just watched this video on Youtube from CrossFitPlano after Mike Brooks shared it on Facebook. It is a pretty varied and intense form of circuit training that cover all the fitness bases:

  • Body weight exercises
  • Plyometrics
  • Core strength
  • Weight training (light, muscular endurance)

Body weight training exercises include burpees and walking lunges. For plyometrics there are box jumps, squat jumps, jumping knees, wall ball shots (using a 20 pound medicine ball, not a basketball). Weight training includes push presses, hanging knee raises, pull ups and kettlebell swings. For core strength there are back extensions. For endurance there are step ups.

Cross fit is all about using a wide range of training methods to reach your full potential. Crossfit is to exercise what Jeet Kune Do is to martial arts. Simple but very effective workouts. The idea is to work at your own pace, but just keep moving, keep working. The workouts are high intensity and last for 15-20 minutes. This is all you need, and probably all you can manage. Stretch after, then relax.

Selection of circuit training and bodyweight workouts on MotleyHealth:

Circuit training workout tips from around the web:

Research into the health benefits of Circuit Training

  • Exercise training normalizes vascular dysfunction and improves central adiposity in obese adolescents” by Katie Watts, BSc(Hons), Petra Beye, MD, Aris Siafarikas, MD, Elizabeth A. Davis, FRACP, Timothy W. Jones, FRACP, Gerard O’Driscoll, FRACP and Daniel J. Green, PhD. Published: Journal of the American College of Cardiology, 2004; 43:1823-1827, doi:10.1016/j.jacc.2004.01.032. Source: http://content.onlinejacc.org/cgi/content/abstract/43/10/1823

More like this in the Fitness section

  73 comments for “Circuit training workouts – exercise anywhere, any time!

  1. Billy Bellyffat
    June 17, 2009 at 7:26 pm

    The title says “high intensity”, but all I see is low intensity exercises. The volume and frequency might be high depending on the user, but the intensity (in the technical sense) of, for example an unloaded pressup, will always be low.

  2. MotleyHealth
    June 17, 2009 at 7:35 pm

    Thanks for pointing this out Billy, and you are indeed right. We should use HIT (high intensity training) only in the sense it was intended by the likes of Mike Mentzer, for intensive weight lifting focusing on performing quality weightlifting repetitions to the point of momentary muscular failure. I guess this should be entitled high volume / endurance bodyweight training.

  3. Danni
    June 16, 2010 at 2:05 pm

    I’m a woman in my 50s, and 6 lb overweight! I had a stroke on 11/30/09, and I am slowly getting myself fit again. I did this routine twice, and was sweating buckets! We’re not all master athletes, and I love easy to do workouts I can do at home.

  4. MotleyHealth
    June 16, 2010 at 2:25 pm

    Hi Danni, great work there. The good thing about circuit training at home is that you can go at your own pace, rest for a minute or two if need be. 2 circuits is good effort, those 6 pounds should come off easily, but remember to focus on fitness and health more than weight loss itself.

  5. John Calvin
    September 8, 2010 at 11:02 pm

    I am interestested in circuit training home workouts. I would like a copy sent to inbox, if that is possible. Thank you for your time.

  6. MotleyHealth
    September 8, 2010 at 11:18 pm

    Hi John, the information is all here for all to see. There is no additional special information. Check out these pages for more on circuit training:
    Tabata Circuits

    Extreme Circuit Training

    Boxing Workout – Plyometric Circuits

  7. MotleyHealth
    September 9, 2010 at 3:00 pm

    Hi again, there is now a Circuit Training Workouts index.

  8. Towner
    October 22, 2010 at 11:51 am

    When does the trial period begin?

  9. MotleyHealth
    October 22, 2010 at 12:03 pm

    What trial period are you referring to?

  10. Keith
    November 9, 2010 at 4:58 pm

    That is a great work out and it just proves how little one actually needs to be able to push on with a fitness and exercise programme. People complain they can’t get to the gym or they don’t have the right kit, but this info here couldnt be simpler.
    We recently posted something on our blog that gives some basic tips on how easy it is to start a fitness programme in your own home. I would really appreciate your feedback as we are not experts but we have used these tips ourselves and have found them to be effective and fun. Always remember that anything is better than zero right? Many thanks!

  11. MotleyHealth
    November 9, 2010 at 7:15 pm

    Good simple tips. Fitness is hard though, housework and DIY does not help much (unless you are building a new house). I prefer to stick to mostly bodyweight exercises and weight training – all easy to learn and very effective.

  12. Ian
    November 29, 2010 at 1:13 am

    Hello,
    How many sessions per week are recommended for the routine shown in the video? I currently lift weights 3 times per week and do cardio on the other days, but I would like to possibly replace the cardio with some circuit training. Thanks!

  13. MotleyHealth
    November 29, 2010 at 9:20 am

    If you are doing weight training 3 times a week then you just need to chose your circuit training exercises to compliment your weight training. e.g. if you do a chest session with weights just avoid the push ups and do more jumps, squats, crunches etc. The best thing really is to try it and see what circuit training exercises work best for you after your weight training days. If you weight training suffers, i.e. you have less energy to lift, then the circuit training could be slowing recovery.

  14. Craig
    December 7, 2010 at 9:27 pm

    How many times should we do this circuit in one exercise session?

  15. MotleyHealth
    December 7, 2010 at 9:45 pm

    As many as you can really, depending on your level of fitness. Aim to exercise for 10-15 minutes to start with, see how it goes.

  16. Nerja
    December 13, 2010 at 5:46 pm

    I prefer to do my workouts away from the gym so these moves will certainly come in handy for when I am out training around the city. Thanks.

  17. Mano
    January 3, 2011 at 9:32 pm

    i have some man boobs and some fat around my stomach which i wanna reduce within a month what should i do , will this exercise would be enough ?

  18. MotleyHealth
    January 3, 2011 at 10:53 pm

    If you follow a high intensity cardio workout for a month you will reduce some fat yes. You should also consider doing weight training as well. Plus, very important, is eating a healthy diet.

  19. Lynda Randall
    March 10, 2011 at 4:29 pm

    Very Interesting!!!

  20. jose
    March 20, 2011 at 11:34 pm

    I’m a teenager and i got man boobs and I’m fat would this exercise help me to lose the man boobs and burn that fat?

  21. MotleyHealth
    March 21, 2011 at 1:03 am

    Hi Jose, it certainly would help. You need to eat a healthy diet too – cut out all junk food, all soda, chocolate, chips, cakes, takeaways etc. No exceptions. Eat healthy – fresh fruits, vegetables, fish, nuts, seeds, pulses, chicken, wholemeal, water etc. And train hard, and enjoy yourself!

  22. chris
    April 19, 2011 at 8:25 am

    hi, i am 16 years old and 175 pounds, i know it may not be that heavy but I hate going around school looking like the “fat one” or the odd one out and i would love to have like washboard abs like ASAP and i know theres no magic fix but i constantly look for some excercises to do because i honestly dont know what im doing, also i have been told that doing ab workouts, the muscles build under the fat pushing the fat out even more, is this true?

  23. MotleyHealth
    April 19, 2011 at 8:54 am

    Hi Chris. Abs are not easy to get, and the single reason why most people do not get them is simply eating too much of the wrong kind of food. It is true that if you just do abs exercises you will simply build muscle under a layer of fat. You need a full workout that covers cardiovascular exercise (high intensity interval training is recommended) and weight training.

  24. Kaylee
    April 22, 2011 at 12:19 am

    Hi, I’m trying to lose weight fast. I would like to target my arms, tummy, back, and legs. What workout routine is best for these areas?

  25. MotleyHealth
    April 22, 2011 at 12:36 am

    Hi Kaylee, you need to do full body workouts. If you want to lose weight fast the best thing to do is aim to exercise twice a day. Moderate intensity cardio exercise in the morning (jogging, cycling etc) and then a more intensive, full body workout in the afternoon / evening. This ramps up the metabolism, helps control appetite and burns more calories.

    As for what is the best exercise, a combination of circuit training with bodyweight exercises, kettlebell exercises, weight training and intensive intervals will all help. It is not easy to exercise every day (both due to time and energy / recovery) but mixing up workouts can help. One day of weight training, then some HIIT workouts on a cross trainer, then kettlebells, then back to weights, then bodyweight circuits etc. etc.

  26. Amir
    May 1, 2011 at 6:00 pm

    I want to get into a good strong and fit form. I am currently 69 kg, 1.8m. I do 4 of these HIIT back 2 back. How often should I do it during the week? I am currently doing 1 day this and the following day a mixture of the skipping, jogging (breather) and using dumbbells in between and squating. Should I focus the alternative day mostly on weights rather? Any suggestions would be much appreciated thank you.

  27. MotleyHealth
    May 1, 2011 at 9:16 pm

    Hi Amir, if you are splitting your workouts and weight training every other day then you should do well. Aim to lift 3 times a week with 3 cardio days in between. Remember that nutrition and rest are of vital importance.

  28. Nicole
    May 22, 2011 at 3:58 pm

    Hi, how do you lose the flabby parts of your legs and arms?

  29. MotleyHealth
    May 22, 2011 at 6:10 pm

    Hi Nicole, same way that you lose all flabby parts – healthy eating and lots of exercise. Are you doing anything at the moment? I suggest that you start with some bodyweight exercises 3-4 times a week like the ones mentioned here and also take a look at your diet to see what you can reduce – ideally eat more low GI food and less processed and sugar laden junk food.

  30. Ali
    July 8, 2011 at 12:20 pm

    Congrats for everyone working to set up this great website. Keep up the good work!

  31. MotleyHealth
    July 8, 2011 at 1:07 pm

    Thanks Ali. Remember to tell your friends about us.

  32. Leela
    July 27, 2011 at 6:49 am

    So the six exercises in the video together make one circuit, correct? How many circuits should one do in a workout? Hope my question makes sense.

  33. MotleyHealth
    July 27, 2011 at 10:32 am

    The video is just one example of a circuit, we hope to add a better one soon.

    How long does it take you to do one circuit? Aim to exercise like this for 15-30 minutes and do as many circuits as required to fill that. The more you do, the fitter you get and the more fat you burn.

  34. brandon
    September 7, 2011 at 12:22 am

    I am 25 years old with a high metabolism and the body of a runner. I am not interested in losing weight but gaining muscle and more importantly, endurance. I just started these HIIT circuits and running every other day. I am not interested in weight training. Is there an alternative?

  35. MotleyHealth
    September 7, 2011 at 12:51 am

    If endurance is your main goal then you need to be doing more endurance exercise. Bodyweight circuits and kettlebells are good options if you really do not want to do weight training. However, you also say that you want to gain muscle, and for that weight training is the best approach.

  36. heilala
    September 23, 2011 at 9:09 pm

    i really would like to lose weight in 7 days can you help me? i read about the mable syrup diet and i dont think i could do it, im attending a wedding and i would like to lose at least a little bit of weight around my stomach.

    can you help me?

  37. MotleyHealth
    September 24, 2011 at 12:02 am

    Without know your current condition it is difficult to give any advice. But to lose weight in 7 days you need to be willing to burn a lot of extra energy through exercise and eat a healthy but calorie restricted diet. Exercise twice a day and keep meals small but nutritious.

  38. hein
    September 29, 2011 at 6:53 am

    Hey motley health crew

    I just started this HIIT workout and I have to say WOW!!!!

    I can’t remember the last time I sweated this much. I can only handle 2 sets but I am sure I will add more as time goes on. I can almost feel the fat running for the hills.

    Thank you very much

  39. hein
    September 29, 2011 at 6:56 am

    Hey there motley health crew

    I started the HIIT workout this morning and I have to say WOW!!!

    I don’t know when the last time was when I sweated tis much. I can almost feel the fat running for the hills

    Thank you

  40. MotleyHealth
    September 29, 2011 at 8:46 am

    Great! 2 circuits is a good start, well done.

  41. hein
    September 29, 2011 at 10:19 am

    Could only manage 2 unfortunately. I am gonna add one each week or as I get fitter. LOL

  42. G
    October 11, 2011 at 12:40 pm

    What do you think about doing the 501 workout Mon, Tues, Thurs, Friday, with a Core 4 weight workout with weights on a Saturday? just for a little bit of muscle confusion?

    Im trying to cut right now, and am doing cardio in the mornings. I try to avoid combining cardio and muscle training in the same session. Im eating really clean so I just wanna blast the last few pounds of fat from my midsection.

  43. MotleyHealth
    October 11, 2011 at 12:47 pm

    Sounds like a good plan G. Maybe three 501 sessions and 2 weight training sessions would work better? Give it a go and see if you are getting the results you want. You can always tweak it to allow for more cardio or more bodyweight workouts.

  44. megha george
    November 22, 2011 at 2:53 pm

    i want to reduce 5 kg per week…what all diet should i follow??????

  45. MotleyHealth
    November 22, 2011 at 3:59 pm

    Megha, that really would be impossible for all but extremely obese people, but as you are only 66kg this is not going to happen. Did you see the other replies? Just focus on your fitness, exercise daily and eat a healthy diet.

  46. sarah
    December 1, 2011 at 1:28 am

    Hi, i am looking to lose belly fat and i am doing intensive cardio for twenty minutes every day and wanted to add some circuit training each day as well. how long should i so circuit training each day, and any specific exercises?

  47. MotleyHealth
    December 1, 2011 at 1:37 am

    Hi Sarah. Another 20 minutes would be good. Pick any 5 exercises and cycle through them. Ideally a range of exercises to work the whole body. Burpees are a great choice.

  48. Mohammed
    March 4, 2012 at 1:24 am

    whats the best way toget rid of love handles

  49. MotleyHealth
    March 4, 2012 at 8:46 am

    Circuit training! Mohammed, you need to exercise lots and improve your diet. Read our article on how to lose weight for more information on this.

  50. Dex
    April 16, 2012 at 10:41 am

    Hi, ive been Looking for exercises that reduces belly fats..what exercises do u think thats best work for it..and also ive been running and my stamina is bas i only last about 13mins of running what should i do to improve my stamina?

  51. MotleyHealth
    April 16, 2012 at 11:26 am

    Hi Dex, all exercise will reduce belly fat – if you eat healthy. To increase stamina for running just run more. Run every day, vary your runs, do one or two longer ones each week, some shorter but faster ones, do some interval sprints too. As your body starts to breakdown fat due to health diet and exercise you will lose your belly fat.

  52. vishal adhana
    June 19, 2012 at 5:49 pm

    my weight is 88 kg, height is 6 ft, age is 19 and have an endo-mesomorph type of body what should i do to reduce my weight

  53. MotleyHealth
    June 20, 2012 at 12:06 pm

    Hi Vishal, you need to change your diet and get more active. Workout in the gym, build some muscle. Go running to help burn fat and reduce the amount of food that you eat. Stop snacks.

  54. vichet
    July 24, 2012 at 5:06 am

    for the Core Four, do you perform them four workout in one day?

  55. MotleyHealth
    July 24, 2012 at 9:48 am

    Yes, they should be performed in one session.

  56. Dimitar
    September 27, 2012 at 4:21 pm

    Hi! I have a question. I started doing the MotleyHealth 100 and I am having a 30sec pause between exercices and 5min between cycles, is that OK? Thank you

  57. MotleyHealth
    September 27, 2012 at 5:20 pm

    Hi Dimitar, 30 second rest between exercises is OK, 5 minutes between cycles is a little long though. So long as you try to reduce the rest period between cycles as you get fitter you will be OK though. Just keep working at it!

  58. A.S
    October 4, 2012 at 2:41 am

    Hi,

    I have been exercising for 45 days now ( did not exercise for 2 years before that) , 6 days a week with trainer. one day a week, I just do so cardio on my own. The trainer is making me do lot of high intensity circuit training for past 3 weeks. Is that ok. I am also watching my diet and eating healthy. My ultimate goal is to make a body builder’s body but at the moment I have a big belly. Trainer says first to get you lean and reduce body fat with high intensity interval training. And once ou have reached decent shape to start serious body building with heavy weights. For interval training, do lot of running, jumping, weights, squats etc etc. Leaves me totally famished! Is this approach ok?

  59. MotleyHealth
    October 4, 2012 at 8:26 am

    Hi AS, yes, high intensity interval training is an excellent way to get fit and lose weight. Keep up the good work! You may be interested in this article: MetCon – The Way To Get Fitter Faster

  60. Chris C
    October 7, 2012 at 5:41 pm

    Very concise and helpful resource here. I am glad I read your site as it has I am already starting to see results. The factors here are consistency, focus and identifying and avoiding things that would keep you from the first two keys. Do it for your health and for the long haul.

  61. Sam
    November 12, 2012 at 11:00 pm

    Hi, I’m 5’0 and a 100 lbs. which workout would help be get toned and fit? Will only the excersise above be good as I’m not overweight just pudgy? I’m looking to get a toned butt also
    Thanks

  62. MotleyHealth
    November 13, 2012 at 11:55 am

    Hi Sam, a circuit training workout will work great for improving fitness and toning your muscles. For a toned butt you need to squat – see our page on squatting for more.

  63. hk
    November 24, 2012 at 10:42 pm

    Hi! I’m 5ft 3 in and weigh 48kgs. I was wondering, when the HIIT is performed 3 times, with skipping since it’s done indoors. How many calories do I burn?

  64. MotleyHealth
    November 24, 2012 at 11:53 pm

    Impossible to say HK. How long are you exercising for? As a rough guide, you burn around 500 Calories an hour with circuit training. But there will be a large variation from person to person.

  65. Chris
    March 2, 2013 at 9:37 am

    Thanks, nice collection of circuits and nice to see some that don’t need pull ups.

    One thing I never really see is the option to vary the routine – eg 3-mile run before or after: double the number of repetitionsetc. I used to do a ciruit that started off as 10 exercises done 8 times (don’t know where 8 came from!). This took about 15 mins. Change to total time – do for 30mins; increase number of reps, decrease number of circutis etc etc.

  66. salman
    March 5, 2013 at 6:30 pm

    i am 14 and 5foot 2inches. i weigh 64. need some advise as to how i should cut down extra fat specially thigh fat

  67. MotleyHealth
    March 5, 2013 at 7:20 pm

    Hi Salman, pick one of these wrokouts and do it 3 times a week, for starters. And cut out the junk food (if you eat it).

  68. Margie
    March 6, 2013 at 1:09 pm

    Stumbled across your site looking for cross training workouts, have been enthralled since, your responses are well considered and very polite. I am mid 40s, have had 4 kids. I run and work out regularly. 57 kg and just over 5’5″. If I lose weight I look old and skinny, so my goal now is to look fit and lean. I have just rejoined the gym after working out at home, but find some of the weight machines at the gym quite isolating and prefer an all over body workout so my preference is cardio. Any suggestions?

  69. MotleyHealth
    March 6, 2013 at 1:20 pm

    Hi Margie, you should try those machines. Yes, they are isolating, but if you use them all, you cover all the muscles and will tone your muscles better, and this will stop you from looking “old and skinny”. Cardio is good to improve your physical fitness and burn extra calories to lose weight. If your goal is to tone up, to look better, then resistance exercise is needed. Sometimes you have to break out of your comfort zone.

  70. Ash
    April 15, 2013 at 4:32 pm

    I’m 5’0 and 130 lbs. My goal is to flatten my stomach, tone and gain muscle total body. What is the best exercise to do to reach that goal?

  71. MotleyHealth
    April 15, 2013 at 5:23 pm

    Hi Ash, circuit training is probably the best option really as you will work your whole body and get get a cardio workout too. The key is to burn fat by using cardio and build muscle with resistance exercise. You need to do a lot of it and also eat healthy at the same time – do not try to rely only on exercise.

  72. Alan Taylor
    November 18, 2013 at 7:10 pm

    Hi. I am 5 foot 10 and 100kg, due to illness causing a sentry lifestyle. A lot of it is a big belly. I have just begun yoga to get limber, and looking into the weights mainly for weight-loss. I surely have very bad muscular conditioning. I know that muscle weighs more than fat, and so when an overweight person begins a resistance routine, they will put on muscle as well as lose fat. However, how is it supposed to work? More overall weight is put on at the beginning, or maintaining the weight? Or will the fat-loss be high enough so that even though muscle-weight increases, overall weight is being lost even in the beginning stages?
    Alan

  73. MotleyHealth
    November 18, 2013 at 8:42 pm

    Hi Alan, it is not as simple as that unfortunately. Weight training will build muscle, but you still need to be running a calorie deficit to lose the fat. There are a lot of overweight bodybuilders and weightlifters, many people are only interested in getting stronger, not in being toned. A Google image search for Vasily Alexeyev will give a classic example. He died of heart problems at the age of 69.

    By all means do weight training, but also do some cardio (can be walking or swimming) and also look at the diet. Cut out all the junk, reduce portions, 3 meals a day, no snacks. Keep is very lean.

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