Circuit Training Exercises: 15 Moves and 3 Workouts

Most parents I meet do not need a fancy programme. They need a short list of moves that work, that they can do in a living room or a church hall, and that they know how to do properly. These are the circuit training exercises I use most with busy mums and dads in my Archway classes, grouped by what they train, with form cues, an easier and harder version of each, and three ready-made circuits at the end so you can start tonight.

How to build a circuit from these exercises

A balanced circuit has one move from each of these groups:

1. A squat or lunge (legs)
2. A hinge (back of legs and bum)
3. A push (chest, shoulders, arms)
4. A pull (back, arms, posture)
5. A core move
6. A cardio or carry move

Pick one from each, do 30 to 40 seconds or 8 to 12 reps of each, and go round 2 to 4 times. Simple.

Lower body circuit training exercises

Goblet squat

Hold a kettlebell, dumbbell or backpack at your chest. Feet just wider than hips, sit down between your heels, keep your chest proud and push the floor away to stand. Easier: squat to a chair. Harder: pause for 2 seconds at the bottom. My guide on how to squat properly has more detail.

Reverse lunge

Step one foot back, lower the back knee towards the floor, then drive through the front heel to stand. Reverse lunges are kinder on knees than forward lunges for most people. Easier: hold a chair. Harder: hold weights.

Step-up

Whole foot on a step or bench, push through that leg to stand tall on top, step down slowly. Easier: lower step and hold a rail. Harder: higher step or hold weights.

Hinge exercises

Glute bridge

Lie on your back, knees bent, feet flat. Push through your heels and lift your hips until your body makes a line from shoulders to knees. Squeeze, lower slowly. Harder: one leg, or a weight on your hips.

Kettlebell deadlift

Kettlebell between your feet. Push your hips back, soft knees, flat back, grab the handle and stand up tall by driving your hips forward. This is the move that teaches you to lift kids and shopping safely. Easier: lighter bell raised on a step. Harder: heavier bell, or move on to swings once the hinge is solid.

Push exercises

Push-up

Hands under shoulders, body in one straight line, lower your chest, push back up. Easier: hands on a wall or worktop. Harder: full floor push-ups, then feet raised.

Overhead press

Hold dumbbells or a band at shoulder height and press straight up without arching your lower back. Easier: seated or one arm at a time. Harder: heavier weight, standing.

Pull exercises

Bent-over row

Hinge forward with a flat back, let the weights hang, then pull your elbows back towards your hips. Easier: one arm with your other hand on a bench. Harder: heavier weight or a pause at the top.

Band pull-apart

Hold a band at chest height with straight arms, pull it apart until it touches your chest. Great for desk and phone posture. Harder: thicker band.

Core exercises

Plank

Forearms down, body straight, squeeze your bum and brace like someone is about to poke your tummy. Easier: knees down. Harder: lift one foot.

Dead bug

On your back, arms up, knees bent at 90 degrees. Slowly lower opposite arm and leg, keeping your lower back gently pressed down. A great, safe core move for most people.

Cardio and carry exercises

Farmer’s carry

Pick up two heavy bags or kettlebells, stand tall and walk. Trains grip, core and posture all at once. Very underrated.

Pad punches or shadow boxing

Fast, light punches in a fighting stance. Gets your heart going and is brilliant for stress.

Skater steps

Step wide to one side, then the other, swinging your arms. Harder: make them small hops.

Three circuits to try

Beginner (20 minutes)

30 seconds work, 30 seconds rest, 3 rounds: squat to chair, glute bridge, wall push-up, band pull-apart, knee plank, march on the spot.

Intermediate (25 minutes)

40 seconds work, 20 seconds rest, 4 rounds: goblet squat, kettlebell deadlift, push-up on a bench, bent-over row, dead bug, skater steps.

Strength focus (30 minutes)

10 reps each, 4 rounds, 90 seconds rest between rounds: reverse lunge (each leg), kettlebell deadlift, overhead press, one-arm row (each arm), plank 30 seconds, farmer’s carry 40 seconds.

For a longer menu of moves, see my bootcamp exercises list, and if you are new to kettlebells, start with kettlebell exercises for beginners.

A note on safety

Move with control before you move fast. If something feels sharp or painful, stop and swap it for an easier version. If you have an injury, a health condition, or you are pregnant or postnatal, check with your GP or physio before starting. The NHS physical activity guidelines for adults recommend strength work on at least 2 days a week, and advise speaking to your GP first if you have a medical condition.

Where a class helps

Reading cues is one thing. Having a coach watch your squat and say “sit back a bit more” is another. In my classes I teach these exact moves, and every one has an easier and harder option. If you are over 35 and want strength that carries into everyday life, my SYP Built To Last functional strength class is built around them.

FAQs

What are the best exercises for circuit training?

The best ones cover the whole body: a squat or lunge, a hinge like a bridge or deadlift, a push, a pull, a core move and something to raise your heart rate.

How many exercises should be in a circuit?

Between 5 and 8 is ideal for most people. Enough to train the whole body, few enough to remember.

How many rounds of a circuit should I do?

Beginners can start with 2 rounds. Most people do well with 3 to 4 once they are training regularly.

Can I do circuit training every day?

Not hard circuits. Two or three sessions a week with rest days in between is better for recovery. Walking on other days is perfect.

Book your first class

If you would like these exercises coached in person, come and train with us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, indoors in a church hall. Book your £15 class here or call or WhatsApp me on 07301 512215. If you and your partner want to train together with a plan just for you two, see partner personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.