As your personal trainer, I’ve designed this beginner-friendly, equipment-free, 5-day circuit workout to target your full body. Each session lasts 30-40 minutes, covering upper body, lower body, core, and cardio for balanced strength, endurance, and mobility.
General Guidelines
- Duration: 30-40 minutes per session, including 5-minute warm-up and cool-down.
- Warm-up (5 mins): Light cardio (marching in place, arm circles, torso twists).
- Circuit Format: Perform 4-6 exercises with 10-20 seconds rest between. Complete the circuit, rest 1-2 minutes, then repeat for specified rounds. Do 30-45 seconds or 10-15 reps per exercise, prioritizing form.
- Pace: Modify as needed (e.g., knee push-ups). Stop if you feel pain. Breathe steadily.
- Cool-down (5 mins): Deep stretches, hold each for 20-30 seconds.
- Schedule: Monday-Friday, rest or light walks on weekends.
- Progression: After 2-4 weeks, increase reps/time or rounds.
Day 1: Lower Body Focus Circuit
Total Time: ~35 minutes | Rounds: 3-4
Exercises:
- Bodyweight Squats: Feet shoulder-width, lower as if sitting, stand tall.
- Alternating Lunges: Step forward, alternate legs, keep knees over toes.
- Glute Bridges: Lie on back, lift hips squeezing glutes, hold at top.
- Calf Raises: Rise onto toes, lower slowly—use wall for balance.
- Plank Hold: On forearms, keep body straight to engage core.
Tip: Builds a strong lower body foundation. Feel the burn? That’s progress!
Day 2: Upper Body Focus Circuit
Total Time: ~30 minutes | Rounds: 3
Exercises:
- Wall Push-Ups (or Knee Push-Ups): Hands on wall/floor, lower chest, push up.
- Superman Holds: Lie face down, lift arms/legs like flying, squeeze back.
- Arm Circles: Extend arms, make small circles forward/backward.
- Shoulder Taps: In high plank, tap opposite shoulder alternately.
- Bird-Dog: On all fours, extend opposite arm/leg, hold for balance.
Tip: Great for posture and upper strength. Keep core tight to protect your back!
Day 3: Core Focus Circuit
Total Time: ~35 minutes | Rounds: 4
Exercises:
- Bicycle Crunches: Lie on back, alternate knee to opposite elbow.
- Russian Twists: Sit with knees bent, twist torso side to side.
- Leg Raises: Lie on back, lift legs to ceiling, lower slowly.
- Mountain Climbers: In high plank, drive knees to chest quickly.
- Side Plank Holds: Prop on one forearm, stack feet, switch sides halfway.
- Dead Bugs: On back, extend opposite arm/leg, keep core engaged.
Tip: Core strength aids stability. Breathe out on effort for max engagement.
Day 4: Full Body Mix Circuit
Total Time: ~40 minutes | Rounds: 3-4
Exercises:
- Squat to Overhead Reach: Squat, then stand and reach arms overhead.
- Push-Up to Downward Dog: From push-up, lift hips to inverted V.
- Reverse Lunges: Step back to lunge, alternate, add knee lift for challenge.
- Inchworms: Bend to touch toes, walk hands to plank, walk back.
- Superman to Plank: Alternate between superman lift and plank.
Tip: Ties it all together for total-body harmony. Move with control!
Day 5: Cardio and Mobility Circuit
Total Time: ~30 minutes | Rounds: 3
Exercises:
- Jumping Jacks: Star jumps—modify to step side to side if needed.
- High Knees: March/run in place, driving knees up.
- Burpees (Modified): Squat, step to plank, step forward, stand (no jump).
- Wall Sit: Lean on wall, slide to 90-degree knee bend, hold.
- Arm Swings with Twist: Swing arms across body while twisting torso.
Tip: End the week with energy! Boosts heart rate and flexibility.
Get Started!
Stick with this for consistency, and you’ll see improvements in energy, strength, and confidence. Track sessions in a journal. Questions or need modifications? I’m here—let’s crush those goals! What’s your starting day?