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Bodyweight Circuit: a Workout You Can Do at Home with No Equipment

I’m a big fan of working out at home. Not only for myself, but for my clients, too!

A lot of my online clients don’t belong to a gym for one reason or another – whether it’s just preference to workout in the privacy of their own home, or their a mom to a little one, and can only fit in their workout with the baby happily playing nearby.

For myself, it’s the former. I train clients in my main gym, and teach classes in two other gyms. And to be truthful, sometimes I just want to get through an entire workout without being interrupted to talk about clients/training things. I guess I could get a different gym membership, but then that’d be yet another gym I’d visit during the week, and for me, three is just right. So I work out at home!

I actually thrive on being creative with my workout surroundings and how to use every day objects as tools. This is evidenced in Florida, when Shane and I used the beach, a park bench, and a tree for our entire gym for three days.


Make with do!

This week, I’ve started to tame back my workouts (more on this in tomorrow’s post. Yes – four posts in one week!) and I’ve done a couple of them in home. I do have a few workout tools here at home – a kettlebell, band, some dumbbells, a TRX, a medicine ball, etc. But we live in  small condo, and workout space is slim to none. So for yesterday’s workout I just used the furniture in my space.


I did a strength circuit that consisted of 5 exercise, but kept my heart rate high, so I still got metabolic. All you need is a sturdy surface like a bed, a doorway, and a sheet. Let’s get to it!

I really enjoyed this workout – and not just because it contained one of my favorite at-home exercises for the back, inverted sheet rows. I did this circuit 5 times through, and I think it took me right around 25 minutes (Niko curls are a bonus Winking smile,) which was perfect for the amount of time I had in my day.

While I wouldn’t do bodyweight workouts every day, I love it for maintaining any progress I have made, if you’ve taken some time off and need to get back into it, need a change, or if you need a break from heavy lifting (my case right now.) It’s also nice to be uninterrupted (aside from the occasional Niko snuggle during rest-breaks.)

Now I’m off to go play on the TRX to try out the workout I plan on teaching my TRX class this morning!

More bodyweight workouts:

Bodyweight Interval Workout

Three No Equipment Workouts

Full Body Workout with a Resistance Band

At-home HIIT workout

How often do you workout at home?

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  1. considering we are about to get snow?? I think i will do this!
    lindsay recently posted..Crazy Cotter Work Out Round UpMy Profile

  2. I love short, yet effective workouts you can do at home! I’ll definitely be adding this one to the list. :-)
    Deb @ Dietitian Debbie Dishes recently posted..Is the Gluten-Free Diet Right for You?My Profile

  3. i’ve worked out at home A LOT more with these frigid temps – i just don’t want to leave! luckily, we have a treadmill in our basement, but i also do a lot of lunges, push ups, and core work!
    Linz @ Itz Linz recently posted..Urban Breath Yoga | St. Louis Prenatal YogaMy Profile

  4. lately?
    trapped by a puppy and weather :-)
    Carla recently posted..Travels with Charming.My Profile

  5. those pants!! where’d you get them??
    Lindsay @ Lindsay’s List recently posted..what’s in your gym bag (apera review + giveaway)My Profile

  6. This looks great! Especially considering that I skipped my workout yesterday because it was cold enough that my car wouldn’t start ;-)
    Sam @ Better With Sprinkles recently posted..Brie-Stuffed Turkey Burgers.My Profile

  7. Thanks for this workout!! It was perfect timing because with -20 degree windchills today, I woke up knowing that I wouldn’t be leaving my house to workout. I loved this and am adding it to my favorite workouts list!

  8. I’m so doing this in our hotel! Love those pants!!!
    Brittany @ Delights and Delectables recently posted..Mushroom Cauliflower Rice from A Dash of MegMy Profile

  9. love home workouts ;)
    purelytwins recently posted..catching up with us + weekly workout recapMy Profile


  1. […] was at the gym on Saturday morning around 8:00, getting in my own body weight workout before training a 9:00 client. And as I was doing some band-assisted glute-ham raises, another guy, […]

  2. […] than I’ve switched gears and focus when it comes to training, and am scaling back, doing a lot of bodyweight stuff, and working on form and a couple muscular imbalances that have crept their way through the […]

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