I want to design some killer home exercise circuits that work the entire body without any equipment. Looking for circuit ideas that combine strength and cardio in one session. What are your favorite circuit structures? How many exercises, how long per station, and how many rounds? I'm creating bodyweight workout plans for friends and want to include effective circuits in the programming.
My favorite home exercise circuit: 40 seconds work, 20 seconds rest, 5 exercises, 4 rounds. Exercises: burpees, mountain climbers, push-ups, squats, plank. It takes 20 minutes, works everything, and leaves me completely spent. I use this in my bodyweight workout plans for friends who want efficient workouts. You can modify exercises based on fitness level.
I like EMOM (Every Minute On the Minute) circuits for home workout routines. Set a timer for 20 minutes. At the start of each minute, do 10 push-ups and 15 squats. Use the rest of the minute to recover. It's simple but effective. You can adjust reps based on fitness level. This approach to no equipment workouts builds both strength and conditioning.
For bodyweight workout plans, I create circuits that flow well together. Like: squat to stand, to push-up, to downward dog, to mountain climber, repeat. The movements connect smoothly so you're constantly moving. These home exercise circuits feel more like a dance than a workout, which makes them more enjoyable and sustainable long-term.