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Best Bodyweight Circuit Workout for Men

best bodyweight circuit workout

Bodyweight exercises have gained immense popularity over the last few years, and for good reason. They’re versatile, effective, and require no special equipment. For men looking to get fit, maintain their physique, or break the monotony of gym workouts, a bodyweight circuit is a game-changer. Here’s a guide to one of the best bodyweight circuit workouts tailored for men.

Best Bodyweight Circuit Workout for Men

Why Bodyweight Workouts?

Versatility: They can be done anywhere – at home, in the park, or during travel.

Cost-effective: No need for gym memberships or expensive equipment.

Full-body workout: Many bodyweight exercises target multiple muscle groups simultaneously.

Flexibility and Mobility: These exercises often improve joint mobility and overall flexibility.

The Ultimate Bodyweight Circuit Workout for Men

Warm-up (5-10 minutes):

1. Jumping Jacks: For 60 seconds. This helps to increase the heart rate and prepare the body for the workout. 2. Arm Circles: 30 seconds clockwise, then 30 seconds counter-clockwise. 3. Leg Swings: 15 swings forward and backward with each leg. 4. High Knees: Run in place, bringing your knees as high as possible for 60 seconds.


Perform each exercise for the prescribed time or repetitions, then move to the next exercise with minimal rest. Once the circuit is complete, rest for 2 minutes before repeating. Aim for 3-4 rounds.

1. Push-ups (45 seconds):

  • Target: Chest, shoulders, triceps.
  • Form: Keep your body in a straight line from head to heels. Lower your body until your chest touches the ground, then push yourself back up.

2. Bodyweight Squats (45 seconds): Bodyweight Circuit Workout

  • Target: Quads, hamstrings, glutes.
  • Form: Stand with feet shoulder-width apart, then lower your body as if sitting in a chair. Keep your knees over your ankles, then stand back up.

3. Plank to Alternating Toe Touch (45 seconds):

  • Target: Core, shoulders.
  • Form: Start in a plank position. Lift your right hand off the ground and touch your left foot, then return to plank. Repeat with the opposite hand and foot.

4. Burpees (45 seconds): Bodyweight Circuit Workout

  • Target: Full body.
  • Form: From a standing position, drop into a squat, place your hands on the ground, jump your feet back into a plank, perform a push-up, jump your feet back to your hands, then explode up into a jump.

5. Tricep Dips (45 seconds):

  • Target: Triceps.
  • Form: Using a chair or low table, place your hands shoulder-width apart with your back to the object. Slide your butt off the surface, keeping your legs extended. Lower your body by bending your elbows, then push back up.

6. Alternating Lunges (45 seconds): Bodyweight Circuit Workout

  • Target: Quads, hamstrings, glutes.
  • Form: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Push off the front foot and return to the starting position. Alternate legs.

7. Mountain Climbers (45 seconds):

  • Target: Core, cardiovascular system.
  • Form: Start in a plank position. Quickly drive one knee towards your chest, then switch to the other knee, mimicking a running motion.

Cool Down (5-10 minutes): Bodyweight Circuit Workout

1. Forward Fold Stretch: Hold for 30 seconds. 2. Child’s Pose: Hold for 30 seconds. 3. Quadriceps Stretch: 15 seconds for each leg. 4. Chest and Shoulder Stretch: 30 seconds.

The Benefits of Circuit Training

While we’ve briefly touched on the advantages of bodyweight exercises, let’s delve deeper into the benefits of circuit training, the format we’re suggesting:

Increased Metabolic Rate: Circuit training, especially when it combines strength and cardio exercises, can spike your heart rate and keep it elevated for a while. This can help increase your metabolic rate even after you’ve finished your workout, promoting fat burning.

Time-Efficient: Bodyweight Circuit Workout

For those with a tight schedule, circuits are perfect. You can pack a punch in a short amount of time, achieving what might otherwise take you hours in the gym.

Improves Cardiovascular Health: The short rest periods and varied exercises mean your heart and lungs are getting a robust workout, leading to improved cardiovascular health.

Maintains Muscle Mass: Unlike traditional steady-state cardio, circuit training allows you to maintain or even build muscle mass.

Customizing Your Circuit

The beauty of bodyweight circuit training lies in its versatility. Here’s how you can customize this circuit based on your goals:

For Strength:

  • Increase the duration of each exercise to 60 seconds, with a 30-second rest in between.
  • Slow down each movement, focusing on muscle contraction and form.

For Endurance: Bodyweight Circuit Workout

  • Decrease the rest between exercises or add more rounds to the circuit.
  • Incorporate more high-intensity exercises like jump squats and high knees.

For Flexibility:

  • Add in more dynamic stretching exercises like leg swings and arm circles.
  • Incorporate yoga-inspired moves like the downward dog and pigeon stretch.

Overcoming Plateaus

All workout routines can lead to plateaus, where progress stalls. Here’s how you can overcome or avoid them:

Variation: Mix up the exercises every few weeks. This will not only keep things interesting but also challenge different muscle groups.

Intensity: Increase the duration or reduce the rest period to make your workout more challenging. You can also transition into plyometric versions of the exercises, such as jump squats instead of regular squats.

Recovery: This is often overlooked. Ensure you’re getting adequate sleep and rest, and consider incorporating active recovery days with light exercises or stretching routines.

Nutrition and Hydration: Bodyweight Circuit Workout

To complement your workout, it’s vital to fuel your body right:

Pre-workout: Consider a light snack an hour before your workout, comprising complex carbs and protein. Think whole grain toast with peanut butter.

Post-workout: Refuel with a mix of proteins and carbs. A protein shake with a banana is a great choice.

Stay Hydrated: Drink water throughout the day and consider rehydrating with an electrolyte-rich drink post-workout if you’ve been sweating a lot.

The Mental Aspect: Staying Motivated

Staying motivated can be challenging, especially when doing home workouts. Here are some tips:

Set Clear Goals: Whether it’s weight loss, muscle gain, or improved fitness, set clear, achievable goals.

Track Progress: Use apps or maintain a journal to keep track of your workouts and progress.

Social Accountability: Share your goals with a friend or family member, or better yet, get them to join you!

Celebrate Small Wins: Did you complete all rounds? Could you do more reps than last time? Celebrate these milestones!


Bodyweight circuit training workout for men is a fantastic tool for overall fitness. It’s flexible, adaptable, and can deliver incredible results. With proper form, regular training, and the right nutrition, you’ll be well on your way to achieving your fitness goals. Remember, the journey is as important as the destination. So, embrace every sweat, every challenge, and every success as you embark on this fitness journey.

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    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.