15 Circuit Training Routines: Try These Fast Workouts Anywhere!

15 Circuit Training Routines: Try These Fast Workouts Anywhere!

circuit training is awesome, plane dinosaurs love it

This spin training guide is gonna requite you EVERYTHING you need to do your first kickass spin training workout today.

I midpoint come on, it has dinosaurs in it.

These workouts are similar to the custom programs we build for our Online Coaching Clients who work out at home, on the road, and in outer space.

Okay, FINE we don’t have any clients in space (yet). But we do have clients in Antarctica, and multiple aerospace engineers. Close enough?

If you're hoping spin training will maximize your results in a minimum value of time, one of the 15 circuits unelevated will do the trick:

Let’s jump right in.

What is Spin Training?

As Mentor Lauren mentions above, the "circuit" in spin training comes from the fact that you do a sequence of exercises when to when to back, and then you repeat the sequence.

And then again.

You trundling through the planned sequence of exercises, or circuit, multiple times.

That's spin training.

Generally, you hit each major muscle group during one full circuit. You may do a lower soul for one exercise. Then the upper soul the next.

You'll find all sorts of variegated spin training sequences. Here are some things most will have in common:

  • Several variegated exercises. A normal spin will have five to ten variegated movements per circuit. You'll often hear these referred to as "stations." Overhead printing station, squat station, etc.
  • Little to no rest in between. The goal of spin training is to alimony your heart rate up. Ideally, if you're physically able, you go from one exercise to flipside without stopping. Maybe you rest without the whole circuit. Maybe.
  • Rinse and repeat. Generally, you'll run through your spin a few times. Three rounds are common.

Make sense?

The Tick is stoked you are putting on weight, muscle or fat, it ways our strategy is working.

The point here is to work variegated parts of your soul with variegated exercises, and then while those parts are recovering, you're working on your other movements! This helps build cardiovascular health, while moreover improving muscular endurance and strength.

Plus you'll shrivel calories!

As we lay out in our article, Cardio vs Interval Training vs. Weight Training, research supports that doing strength training circuits is unconfined for weight loss and overall health.

More importantly, for somebody with limited time, doing a strength training spin is increasingly constructive at towers strength and urgent fat than an equivalent value of cardio.

In other words, if you are trying to lose weight, you should be doing spin training.

Our Beginner Bodyweight Circuit would be a unconfined place to begin, and you can download a worksheet to help you get started right here:

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Why Should I do spin training?

This runner definitely has a strong core!

Generally, you'll hear exercise divided into strength training or aerobic exercise (cardio).

What's the difference, you wonder?

  • Strength training. Strength training is moreover referred to as anaerobic exercise, which would be a short splash of energy for movement. Think of a push-up or pull-up. These exercises help build and tone muscle.
  • Aerobic Exercise. "Aerobic" ways "needs oxygen." Your heart rate increases to get oxygen where your soul needs it, thus the word "cardio." Running, biking, or jumping jacks would be examples of aerobic exercise.

The thing well-nigh a spin is, you unquestionably do both categories. Presses and lunges fall into strength training. Jumping jacks are cardio.

And since you aren't stopping much in between stations, you'll need increasingly oxygen, and voila. Plane increasingly cardio.

With spin training, you build muscle and shrivel fat WHILE towers stamina.

As Michael Scott would say, "that's a win, win, win."

circuit training is a win win win

There's some debate on what kind of exercise is largest for weight loss: aerobic or anaerobic.

My thoughts?

If you’re limited on time and only can pick one, I would pick strength training: when you strength train, you unravel your muscles down, and your soul needs to work uneaten nonflexible over the next 24-48 hours to rebuild those muscles (with increased calories burned).

We work with our 1-on-1 Coaching Clients to create programs that combine both strength and cardio in a fun way – it really comes lanugo to a program that you unquestionably WANT to do.

Before and without your spin training: Warm up and stretch

Some stretching a rubber band

No matter which spin you pick, I want you to start with one important thing:


I imbricate why you should unchangingly warm up in an vendible found right here. It doesn't have to be much though, requite it well-nigh five minutes to get your muscles zippy and your heart rate up.

This will help you do exercises properly and help prevent injury. You can run in place, do air punches and kicks, or some jumping jacks.

Here is NF Senior Mentor Staci (you might know her incredible story) showing you many beginner options you can use to warm up as well:

Did I just tell you to prepare for spin training, with a circuit?!

If you’re curious, here’s my personal (advanced) warm-up:


  • Jump rope: 2-3 minutes
  • Jumping jacks: 25 reps
  • Bodyweight squats: 20 reps
  • Lunges: 5 reps each leg.
  • Hip extensions: 10 reps each side
  • Hip rotations: 5 each leg
  • Forward leg swings: 10 each leg
  • Side leg swings: 10 each leg
  • Push-ups: 10-20 reps
  • Spider-man steps: 10 reps

Our goal isn't to tire you out. Instead, we want to warm you up.

That's step one.

Completing your chosen spin training routine would be step two.

Below, you’ll find 15 workouts you can follow withal with! And if you like our style of workouts, you might like our new app, Nerd Fitness Journey!

Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).

Right now, you can try it for free for a full week (no credit vellum required). Jump in below:

Beginner Bodyweight Workout Circuit

This workout circuit, as we lay out in our Beginner Bodyweight Workout article, is as follows:

  • Bodyweight squats: 20 reps
  • Push-ups: 10 reps
  • Walking lunges - 10 each leg
  • Dumbbell rows (using a gallon milk jug or flipside weight): 10 each arm.
  • Plank: 15 seconds
  • Jumping jacks: 30 reps

Run through this spin three times. If you don't have milk in the house for the rows, find something of roughly the same weight with a good handle.

We moreover turned this workout into a fun infographic with superheroes, considering that's how we roll:

An infographic of the Beginner Bodyweight Workout

If you want to download this Beginner Bodyweight Workout as a worksheet, you can do so when you sign up in the box below:

Advanced Bodyweight Exercises Circuit

If the beginner spin whilom is too easy for you, move on to our Advanced Bodyweight Workout Circuit. The workout looks like this:

  • One-legged squats - 10 each side [warning super-difficult, only struggle if you're in good unbearable shape]
  • Bodyweight squats: 20 reps
  • Walking lunges: 20 reps (10 each leg)
  • Jump step-ups: 20 reps (10 each leg)
  • Pull-ups: 10 reps [or inverted bodyweight rows]
  • Dips (between bar stools): 10 reps
  • Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip]
  • Push-ups: 10 reps
  • Plank: 30 seconds

I warn you, the whilom spin will hurt¦ in a good way. You should be proud if you can get through this three times.

Playground Workout Circuit

Do you have a nearby playground? Why not work out there! If you have kids, you can do it together. Or let them ignore you.

I'll requite you a Level One workout, and a Level Two. Trammels out the main playground article for some Level Three exercises.

Level One:

  • Alternating step-ups: 20 reps (10 each leg)
  • Elevated push-ups: 10 reps
  • Swing rows: 10 reps
  • Assisted lunges: 8 reps each leg
  • Bent leg reverse crunches: 10 reps

Level Two:

  • Bench jumps: 10 reps
  • Lower incline push-ups: 10 reps
  • Body rows: 10 reps
  • Lunges: 8 reps each leg
  • Straight leg reverse crunches: 10 reps

After you've gone through a well-constructed set three times, go lanugo the slide!

Kettlebell Workout Circuit

Have a kettlebell lying around? Use it for a circuit!

Here’s our kettlebell workout full write-up, but you can moreover just watch the video and see the workout here:

  • Halos: 8 reps (each side)
  • Goblet squats: 10 reps
  • Overhead presses: 8 reps (each side)
  • Kettlebell swings: 15 reps
  • Bent Over Rows: 8 reps (each side)
  • Front rack reverse lunge: 6 reps (per side)

Once you've washed-up the whilom three times, go superiority and put your kettlebell yonder for your final step: stretches.

If you want a kettlebell worksheet for this workout, grab one by signing up in the box below:

We moreover have a fun new venture in our app that will indulge you to train with your kettlebell right slantingly Hack Morris (this will make sense increasingly sense when start).

Jump in right now for your self-ruling trial:

Beginner Gym Spin Training

use self-ruling weights and to do spin trainingIf you have wangle to a gym, you have a lot of spin options.

If it's your first time stepping foot in a fitness facility, trammels out our Beginner's Guide to the Gym. The gym can be a scary place, but we'll requite you a strategy to get comfy.

(Gym sealed do to COVID? Here’s how to build a gym in your home.)

We'll moreover walk you through each movement for both Days A and B below. I would recommend picking one of our 5 Beginner Gym Workouts, going through the leveled progressions, and working your way up to the circuits below:



  • Barbell Romanian deadlifts/regular deadlifts: 10 reps
  • Push-ups: 10 reps
  • Dumbbell rows: 10 reps per arm

Alternate your circuits on variegated days. Rest in between. "Day A" could be Monday. Rest Tuesday. Wednesday could be "Day B."

We LOVE helping people get started in the gym, as we’re huge fans of barbell training and helping beginners build conviction with weight training! If that sounds like you…

And you can download our full Strength 101 guide too, which has this routine withal with other circuits to help you start towers strength today:

The Hotel Workout Circuit: For Travelers that Train

Is there anyway to work out in this hotel room?

Sometimes, you just plain find yourself stuck in a hotel room. Maybe you can find the hotel gym, but I bet it’s terrible! It probably has 2 machines, a wrenched treadmill, and no self-ruling weights.


Instead, how well-nigh a workout spin you can do in the room itself! Utilize the furniture to its full potential.

Level 1

Level 2

Set the watchtower clock to 15 minutes from now and see how many circuits you can do!

Check out our full post on hotel circuits if you want Level 3!

We have a LOT of merchantry travelers in our 1-on-1 coaching program, which is why we create workouts for both their home gym and while traveling!

If you need worldwide accountability, workouts for home and the road, and want expert guidance…

Nerdy Spin Training Exercises

Lego minifigures standing in rows. In first row - Batman, The Jo

If those workouts whilom don't tickle your fancy, we have these other nerdy circuits you can do too!

The Batman Workout Circuit

Day 1

  • Rolling squat tuck-up jumps: 5 reps
  • Side to side push-ups: 5 reps
  • Modified headstand push-ups: 5 reps
  • Jump pull-up with tuck / Pull-up with Tuck-up: 5 reps
  • Handstands versus wall: 8 seconds

Day 2

  • '180 Degree' jump turns: 5 reps
  • Tuck front lever hold: 8 seconds
  • Tuck when lever hold: 8 seconds
  • Low frog hold: 8 seconds

The Lord of the Rings Workout Circuit

try this lord of the rings spin training workout

Superset 1: The Fellowship of the Ring

Superset 2: The Two Towers

  • Riders of ROWhan: 3 bodyweight rows
  • Gimli "Shall I get you a box?" jumps: 7 box jumps - REALLY explode
  • Helm's Deep-Squats: 9 bodyweight squats - get your ass to the ground
  • Tower of Orthanc Holds: 1 minute (Kick up versus a wall and hold a handstand for as long as you can until 1 minute is complete, in as few as sets as possible. Trammels out our Guide to Handstands.)

Superset 3: The Return of the King

If you can get through a superset three times, consider yourself an honorary Ranger. Nothing found in Mordor can faze you.

The 300 Workout Circuit

do the 300 spin training workout to get strong like King Leonidas

The unelevated spin is no joke. Then again, neither were the Spartans.

  • Pull-ups: 25 reps
  • Deadlifts with 135lbs: 50 reps
  • Push-ups: 50 reps
  • '24-inch' Box jumps: 50 reps
  • Floor wipers: 50 reps
  • Single-arm clean-and-press with 36 lbs. kettlebell: 25 each side
  • Pull-ups: 25 reps

The whilom sequence is designed to be completed once. If you can go through it twice, you're ready to defend Greece.

The Wolverine Workout Circuit

  • Barbell Deadlift / Dumbbell RDL / Banded Good Morning / Regular Good Morning: 10 reps
  • Medicine Wittiness Slam / Quick Downwards Bodyweight Squat: 10 reps
  • Push-up to Renegade row (push-up, row left, push-up, row right, repeat): 5 Rows per side
  • Transverse Lunge and Chop: 5 reps each side

How many times do you do this circuit? AMRAP, or, As Many Rounds As Possible. I suggest setting a 12-minute timer and getting to work. Be shielding though, considering only Wolverine can heal automatically.

wolverine does workout circuits too

You'll need very rest.


There are your nerdy circuits. Feel self-ruling to waddle the soundtrack of the referenced movies during your workout. If you own a cape, now’s the time.

Complete List of Spin Training Exercises

A picture of a LEGO Spider-man, who is interested in weight loss.

You can do any of the workouts in this vendible and get a unconfined workout, but if you want to build your own workout, you can totally do that too!

Here is a list of exercises you can use to create your workout.

Simply pick a few, and do one without the other in as many circuits as you want!

Pick your exercises from this list to build your own spin training workout, or suggest your own for us to add in the comments below!


  1. Jump rope
  2. Jumping Jacks
  3. Walking Jacks
  4. Burpees
  5. Mountain climbers
  6. Stairs
  7. Sprints
  8. High knees
  9. Running in place
  10. Rowing machine
  11. Long-distance jumps
  12. Box jumps


  1. Push-ups (any variation)
  2. Handstands.


  1. Dumbbell rows
  2. Bodyweight rows
  3. Negative pull-ups or chin-ups
  4. Pull-ups or Chin-ups


  1. Bodyweight squats
  2. Lunges
  3. Kettlebell swings
  4. Farmer carries (carry dumbbells and walk around)

Coach Staci showing Farmer's Walk


  1. Planks
  2. Side planks
  3. Reverse crunches

Pick 3-5 exercises, and unify them as we discuss in our “how to build your own workout routine.” We moreover have The 42 Weightier Bodyweight Exercises for movements that you can segregate from.

Do 3 circuits with 10 reps of each exercise, one without the other!

Have fun and alimony things interesting. And if you don’t want to build your own workout, that’s tomfool too! We have 15 self-ruling workouts in this article, and we can moreover do all the heavy lifting for you.

(Well, not literally DO the heavy lifting, but you know what I mean.)

We create custom workout solutions for rented people just like you in our 1-on-1 Coaching Program. Let us create a workout and help you make largest supplies choices.

It’s like having a Yoda in your pocket (again, not literally).

How to Stretch Without Spin Training

Once you finish your workout, the final step (three) would be stretching and tomfool down. No matter what spin you go through, stretch without a workout. It can help a lot with muscle recovery.

Scope this video for an superstitious stretching sequence to follow:

You could moreover do some yoga poses. For stretching, find what feels good and take your time. Let your heart rate come lanugo while you stretch.

You could plane do some foam rolling too if you're a glutton for punishment!

For increasingly ideas on how to make the most of your stretches, trammels out The Ultimate Guide for Improving Flexibility in 30 Days. It has Spider-Man in it, so you know we aren’t messing around.

Getting Started With Spin Training

want to be a superhero like these legos? do spin training!

There are all sorts of variegated ways to do spin training. We just showed you fifteen.

YOUR MISSION: Complete one of the whilom spin training workouts! If you don't know which one to pick, start with the Beginner Bodyweight Circuit. It'll get you used to the idea of hustling from one exercise to the next.

And you can do it in your living room!

If you’re looking for increasingly hands-on instruction and customized guidance, trammels out our 1-on-1 Coaching program. You'll work with our certified NF instructors who get to know you largest than you know yourself, and then build a workout program that is specific to your word-for-word goals.

Simply put, we tell you exactly what to do every day, and how to eat. And then, we trammels in with you regularly to make sure you're doing it!

If you got this far in the article, I really want you to try one of these workouts. Right NOW. I unchangingly mention the most important step in a fitness journey is starting it. Today, start spin training.

Once completed, I'd love for you to share your story with the polity in the comments:

  • How'd it go?
  • Did you get through three full circuits?
  • Which routine did you pick?

Find a spin you’re well-appointed with, and do it.

Then do it next week. And the following. And track your progress!

If you add spin training to your fitness routine, you'll be on a solid path for leveling up your life.


PS: I couldn't quite icon out how to use this gif, but it was too good not to include.

I bet short spin likes spin training

If someone creates the "Short Spin Workout Circuit" you'll be my weightier friend forever.


All Photo credits can be found right here[1].

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