Beginner 4-Day Circuit Workout

General Guidelines

• Warm-up (5–7 minutes): Dynamic stretches and light cardio to prepare your body.
• Circuit: Perform each exercise for 45 seconds, rest 15 seconds between exercises, rest 60–90 seconds between rounds. Aim for 3–4 rounds per session.
• Cool-down (5 minutes): Static stretches to aid recovery.
• Rest Days: Spread workouts across the week (e.g., Mon, Tue, Thu, Fri) with rest or active recovery (like walking) on other days.
• Intensity: Work at a moderate pace, focusing on form. Adjust reps or rest as needed.

Day 1: Lower Body & Core Focus

Warm-up (5–7 min)

• Jog in place: 2 min
• High knees: 1 min
• Leg swings (each leg): 30 sec
• Arm circles: 1 min
• Cat-cow stretches: 1 min

Circuit (3–4 rounds, ~20–25 min)

1. Bodyweight Squats: Stand with feet shoulder-width apart, lower hips until thighs are parallel to the ground, keep chest up.
2. Glute Bridges: Lie on your back, knees bent, feet flat. Lift hips toward the ceiling, squeezing glutes.
3. Alternating Lunges: Step forward into a lunge, keeping front knee over ankle, alternate legs.
4. Plank Hold: Hold a forearm plank, keeping core tight and body straight.
5. Bicycle Crunches: Lie on your back, alternate touching elbow to opposite knee while extending the other leg.

Cool-down (5 min)

• Hamstring stretch (each leg): 1 min
• Quad stretch (each leg): 1 min
• Child’s pose: 1 min
• Seated spinal twist: 1 min

Total Time: ~30–35 min

Day 2: Upper Body & Cardio Focus

Warm-up (5–7 min)

• Jumping jacks: 2 min
• Arm swings: 1 min
• Torso twists: 1 min
• Wrist circles: 30 sec
• March in place with high knees: 1 min

Circuit (3–4 rounds, ~20–25 min)

1. Push-ups (Modified if Needed): On knees or toes, lower chest toward the ground, keeping elbows at a 45-degree angle.
2. Triceps Dips (Using Floor): Sit with knees bent, hands behind you, lift hips and bend elbows to lower body.
3. Mountain Climbers: In a plank position, rapidly alternate bringing knees toward chest.
4. Superman Hold: Lie face-down, lift arms, chest, and legs off the ground, hold briefly, then lower.
5. Inchworms: From standing, hinge at hips, walk hands out to a plank, then walk feet toward hands.

Cool-down (5 min)

• Shoulder stretch (each arm): 1 min
• Chest opener (clasp hands behind back): 1 min
• Cat-cow stretch: 1 min
• Seated forward fold: 1 min

Total Time: ~30–35 min

Day 3: Total Body & Mobility Focus

Warm-up (5–7 min)

• March in place: 2 min
• Side-to-side leg swings: 1 min
• Arm circles: 1 min
• Hip circles: 1 min
• Dynamic lunges (slow, controlled): 1 min

Circuit (3–4 rounds, ~20–25 min)

1. Squat to Chair Pose: Perform a squat, then rise onto toes with arms overhead, holding briefly.
2. Push-up to Downward Dog: From a push-up, lift hips into downward dog, then return to plank.
3. Side Lunges (Alternating): Step to the side, bending one knee while keeping the other leg straight.
4. Bird Dog: On all fours, extend opposite arm and leg, hold for balance, then switch.
5. Standing Side Crunches: Stand, lift one knee toward elbow on the same side, alternate sides.

Cool-down (5 min)

• Side stretch (each side): 1 min
• Hamstring stretch (each leg): 1 min
• Figure-four stretch (lying down): 1 min
• Upper back stretch (thread the needle): 1 min

Total Time: ~30–35 min

Day 4: Core & Cardio Focus

Warm-up (5–7 min)

• Jog in place: 2 min
• Butt kicks: 1 min
• Arm swings: 1 min
• Torso twists: 1 min
• Ankle circles: 30 sec each direction

Circuit (3–4 rounds, ~20–25 min)

1. High Knees: Run in place, lifting knees to hip level as fast as comfortable.
2. Russian Twists: Sit with knees bent, lean back slightly, twist torso side to side.
3. Plank with Shoulder Taps: In a plank, tap one hand to opposite shoulder, alternate while keeping hips stable.
4. Skater Jumps: Leap side to side, landing on one leg with the other behind you, like speed skating.
5. Dead Bug: Lie on your back, extend opposite arm and leg, then switch while keeping core engaged.

Cool-down (5 min)

• Seated forward fold: 1 min
• Spinal twist (each side): 1 min
• Hip flexor stretch (each side): 1 min
• Deep breathing in child’s pose: 1 min

Total Time: ~30–35 min