If you want to start working out at home, then give this beginner circuit workout a try. It’s a 20 minute, equipment-free full body routine with no mat work. There are 8 exercises – 4 cardio and 4 strength, to be done for 30 seconds each circuit.
Beginner circuit workout – exercise chart
The chart shows the exercises and how long you should do them for. Instructions for the exercises are below the chart. Complete 30 seconds of each exercise. If it is a single leg exercise, do 15 seconds on one leg and then swap. When you’ve done all 8 exercises, start again for the second circuit. Continue like this until you’ve done 4 circuits.
Before you do the workout, please read these general exercise guidelines.
Make sure you do the warm up exercises shown in the exercise instructions.
When you’ve finished the final circuit, march in place until your heart rate returns to normal.
Exercise instructions
Warm up
Do 5 arm circles and 30 seconds marching in place.
Circuit exercises
The benefits of starting an exercise program
Regular exercise is one of the best things you can do for your overall health and well-being. Benefits include:
Improved physical health: Regular exercise helps to strengthen bones and muscles, improve cardiovascular health, and reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
Enhanced mental health: Exercise can help to reduce stress, anxiety, and depression. It can also improve mood, sleep quality, and cognitive function.
Increased energy levels: Regular physical activity can help to boost energy levels and reduce fatigue.
Weight management: Exercise can help to burn calories and promote weight loss or maintenance.
Improved self-esteem: Reaching fitness goals and feeling better about oneself can lead to a boost in self-esteem.
Better sleep: Regular exercise can help to improve sleep quality by making it easier to fall asleep and stay asleep.
Reduced risk of falls: Staying active can help to improve balance and coordination, which can help to reduce the risk of falls.
Increased lifespan: Regular physical activity can help to increase lifespan and reduce the risk of premature death.
Enhanced cognitive function: Exercise can help to improve memory, attention, and concentration.
Reduced stress levels: Exercise can help to release endorphins, which have mood-boosting effects.
Get the beginner circuit printable
Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:
After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.
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