Quick Circuits

Circuit 1 · Lower Body Power

8 exercises · bodyweight · ~15–20 minutes

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Beginner

Intermediate

Advanced

Beginner: 2 rounds through the circuit · rest 60–90 seconds between rounds

Opening

Standing March

30 seconds, controlled pace

Bodyweight

Bodyweight Squat

10 reps, slow tempo

Bodyweight

Hip Circles

8 each direction

Bodyweight

Main Work

Skater Hops

30 seconds, lateral bound side to side

Bodyweight

Walking Lunge

10 steps per leg

Bodyweight

Kickback with Hip Extension — Right

12 reps, squeeze at the top

Bodyweight

Kickback with Hip Extension — Left

12 reps, squeeze at the top

Bodyweight

Jump Squat

10 reps, soft landing

Bodyweight

Sumo Squat Pulse

15 reps, wide stance

Bodyweight

Single-Leg Bridge — Right

12 reps, hips level throughout

Bodyweight

Single-Leg Bridge — Left

12 reps, hips level throughout

Bodyweight

Closing

Standing Quad Stretch

20 seconds each side

Bodyweight

Figure-Four Glute Stretch

20 seconds each side

Bodyweight

Deep Breathing Reset

4 slow breaths, standing or seated

Bodyweight

Coaching tip: Keep the transitions between exercises tight — the goal of a quick circuit is sustained effort, not long breaks mid-round. Save your rest for between full rounds.

Circuit 2 · Full-Body Cardio Blast

5 exercises · bodyweight · ~21 minutes

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All levels: 3 rounds through the circuit · rest 2 minutes between rounds

Opening

Standing March

30 seconds, controlled pace

Bodyweight

Arm Circles

15 seconds each direction

Bodyweight

Bodyweight Squat to Reach

8 reps, reach overhead at the top

Bodyweight

Main Work

Side Skater

40 seconds, alternating sides · rest 20 seconds

Bodyweight

Jumping Lunge

40 seconds, alternating legs · rest 20 seconds

Bodyweight

Knee Driver

40 seconds, 20 seconds each side · rest 20 seconds

Bodyweight

Plank Jack

40 seconds · rest 20 seconds

Bodyweight

Squat Jack

40 seconds · rest 20 seconds

Bodyweight

Closing

Forward Fold Stretch

20 seconds, soft knees

Bodyweight

Standing Hip Flexor Stretch

20 seconds each side

Bodyweight

Deep Breathing Reset

4 slow breaths, standing or seated

Bodyweight

Coaching tip: This one's built for heart rate, not just muscle. Keep the impact moves light and quick on the feet rather than heavy and pounding — that's what keeps three rounds sustainable.

Circuit 3 · Full-Body Rep Blast

10 exercises · bodyweight · ~25–30 minutes

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All levels: repeat the circuit 2–3 times · move through exercises back to back, resting only as needed

Opening

Warm-Up Movement

5–10 minutes, easy pace — march, jog in place, or light dynamic stretching

Bodyweight

Main Work

Jumping Jacks

50 reps

Bodyweight

Vertical Leg Crunch

50 reps

Bodyweight

Crunch

25 reps

Bodyweight

Tricep Dip

25 reps, using a bench, chair, or step

Bench/Chair

Squat

50 reps

Bodyweight

Side Lunge

25 reps each leg

Bodyweight

Seated Leg Lift

25 reps

Bodyweight

Bicycle Crunch

50 reps

Bodyweight

Wall Push-Up

25 reps

Bodyweight

Russian Twist

50 reps (25 each side)

Bodyweight

Closing

Cool-Down Stretch

5 minutes, full-body static stretching

Bodyweight

Coaching tip: With ten exercises back to back, pacing matters more than speed. Aim for clean reps you could keep doing — if form starts to slip, that's the cue to rest a beat before moving on.

Circuit 4 · 10-Minute Ab Finisher

Timed core circuit · bodyweight · 10 minutes, single round

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All levels: one continuous 10-minute round — mountain climbers reset the pace between each core move

Main Work

Mountain Climber

20 seconds · rest 10 seconds

Bodyweight

Elbow Plank with Hip Dip

40 seconds · rest 20 seconds

Bodyweight

V-Sit

40 seconds · rest 20 seconds

Bodyweight

Mountain Climber

20 seconds · rest 10 seconds

Bodyweight

Side Plank Dip — Right

40 seconds · rest 20 seconds

Bodyweight

Side Plank Dip — Left

40 seconds · rest 20 seconds

Bodyweight

Mountain Climber

20 seconds · rest 10 seconds

Bodyweight

Hip Raise with Leg Extension

40 seconds · rest 20 seconds

Bodyweight

Seated Russian Twist

40 seconds · rest 10 seconds

Bodyweight

Mountain Climber

20 seconds · rest 10 seconds

Bodyweight

Diamond Sit-Up

40 seconds · rest 10 seconds

Bodyweight

Pilates Scissors

40 seconds · rest 10 seconds

Bodyweight

Coaching tip: This one works well as a finisher tacked onto the end of any other circuit in this series, not just as a standalone session — the mountain climbers keep the heart rate up between each core-focused move.

Circuit 5 · Arms & Abs

7 exercises · bodyweight · ~15–20 minutes

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All levels: repeat the circuit 2–3 times · rest 60 seconds between rounds

Opening

Arm Circles

15 seconds each direction

Bodyweight

Cat-Cow Stretch

8 reps, slow and controlled

Bodyweight

Main Work

Push-Up

10 reps

Bodyweight

Lay-Down Push-Up

10 reps, lower fully to the floor each rep

Bodyweight

Squat and Press

10 reps

Dumbbells (optional)

Tricep Dip

15 reps, using a bench, chair, or step

Bench/Chair

Single-Leg Ab Bike

10 reps per side

Bodyweight

Mountain Climber

50 reps

Bodyweight

Straight-Leg Sit-Up with Twist

10 reps per side

Bodyweight

Closing

Cross-Body Shoulder Stretch

20 seconds each side

Bodyweight

Seated Spinal Twist

20 seconds each side

Bodyweight

Coaching tip: The squat and press is the one move here doubling up two muscle groups at once — if you're short on time, that's the exercise to slow down on rather than rush through.

Circuit 6 · StairMaster Climb

7 moves · stair climber · 7 minutes

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All levels: one continuous 7-minute climb — adjust speed within the ranges below to match your effort level

Main Work

Forward Standard Steps

1 minute · speed 5–10

StairMaster

Left-Side Cross Steps

1 minute · speed 5–10

StairMaster

Right-Side Cross Steps

1 minute · speed 5–10

StairMaster

Reverse Steps

1 minute · speed 5–10

StairMaster

Skip-a-Step with Glute Kickback

1 minute · speed 1–3

StairMaster

Left-Side Step with Leg Raise

1 minute · speed 1–3

StairMaster

Right-Side Step with Leg Raise

1 minute · speed 1–3

StairMaster

Coaching tip: Drop the speed for the kickback and leg-raise steps — those moves are about control and range of motion, not how fast you're moving. Keep a light hand on the rails for balance, not for support.

Circuit 7 · Cardio HIIT Blast

15 exercises · bodyweight · ~25 minutes

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All levels: repeat the full circuit twice · rest 60–90 seconds between rounds

Opening

Standing March

30 seconds, controlled pace

Bodyweight

Bodyweight Squat

10 reps, slow tempo

Bodyweight

Main Work

Cross Jack

40 seconds · rest 15 seconds

Bodyweight

Plank with Bunny Hop

40 seconds · rest 15 seconds

Bodyweight

Side Skater

40 seconds · rest 15 seconds

Bodyweight

Burpee

40 seconds · rest 15 seconds

Bodyweight

High-Knee Skip

40 seconds · rest 15 seconds

Bodyweight

Hip Raise with Leg Extension

40 seconds · rest 15 seconds

Bodyweight

Plank Jack

40 seconds · rest 15 seconds

Bodyweight

Air Squat

40 seconds · rest 15 seconds

Bodyweight

High-Knee Run

40 seconds · rest 15 seconds

Bodyweight

Plank with Creepy-Crawler

40 seconds · rest 15 seconds

Bodyweight

Alternating Forward Lunge

40 seconds · rest 15 seconds

Bodyweight

Diamond Sit-Up

40 seconds · rest 15 seconds

Bodyweight

Up-Down Plank

40 seconds · rest 15 seconds

Bodyweight

Lateral Bunny Hop

40 seconds · rest 15 seconds

Bodyweight

Scissor Abs

40 seconds · rest 15 seconds

Bodyweight

Closing

Forward Fold Stretch

20 seconds, soft knees

Bodyweight

Deep Breathing Reset

4 slow breaths, standing or seated

Bodyweight

Coaching tip: This is the longest circuit in the series — it's fine to substitute the burpee or bunny hop moves with a lower-impact step-back version if joints need a break. The goal is finishing both rounds, not perfect intensity on every single move.

Circuit 1 · Lower Body Power

Circuit 2 · Full-Body Cardio Blast

Circuit 3 · Full-Body Rep Blast

Circuit 4 · 10-Minute Ab Finisher

Circuit 5 · Arms & Abs

Circuit 6 · StairMaster Climb

Circuit 7 · Cardio HIIT Blast

Series complete for now