No Gym, No Problem! This Circuit Workout Uses Just Your Body

Almost everything you’ll do in this workout is for free. It will only cost you bunch of calories! This full-body circuit workout can fit in your living room, and can be very effective. So, it’s worth trying!

This workout will take only about 20 minutes of your time, and the only equipment you’ll need is a chair. First warm up for about 5 minutes with some light cardio. Then repeat each circuit twice with a rest of 60 seconds between circuits.

Circuit 1:

  • Step-Ups

Stand in front of a chair or bench. Step up on the chair with the right foot, and push the left leg forward and up. Lower back down to the floor by landing quietly. Switch legs and repeat. Do 20 steps total, 10 each leg.

  • Push-Ups

Get in a push-up position. Keep your hands directly under the shoulders. Inhale, and bend your elbows. Now, exhale and straighten back your elbows. Keep the elbows close to your body as you bend them. 15 reps. If necessary, rest with the knees on the floor.

  • Walking Lunges

Stand upright with your feet together. Take a step forward with the left leg. Lower your hips down toward the floor and bend your knees (in an almost 90-degrees angle). Push your back knee down toward the ground, but do not touch it, while the front knee is straight over the ankle. Now, push your right leg up to get to the starting position. 20 reps, 10 each side.

Circuit 2:

  • Squat Jumps

Stand straight with your feet at shoulder-width apart, and arms by your sides. Get down to a regular squat, and then jump up as much as you can and raise your hands toward the ceiling. When you land down lower your body into the squat position and repeat. Perform 15 reps.

  • Triceps Dips

Place your hands on a secured bench or chair behind you at shoulder-width apart. Buttocks in front of the bench, legs bent, feet at hip-width apart on the floor. Now, straighten out your arms and keep a little bent on your elbows to make tension on the triceps. Lower your upper body down toward the ground until your arms get at 90-degree angle by slowly bending the elbows. Keep your back close to the bench. Then slowly push yourself back to the start. 15 reps.

  • Elbow Planks With Leg Lifts

Get in an elbow plank position. Lift your right foot up about six inches off the floor. Get your pelvis parallel to the floor and hold for about five seconds. Now, lower your leg back down and lift the opposite one. Alternate sides for 60 seconds.

Circuit 3:

  • Wall Sits

Stand with your back against the wall and place your feet about two feet in front of you. Next, bend your knees and slide your back down to get your knees at 90-degree angle. Hold the position for 30 seconds.

  • Bicycle Crunches

Lie down on the floor and press your lower back to the ground. Now, put your hands behind the head and interlace your fingers. Bring your knees in toward the chest and lift the shoulder blades off the ground. Straighten your legs about 10 inches off the floor. Now bring the right elbow toward the left knee while turning the upper body to the left. Switch sides and repeat. Always use slow and controlled motion. 10 reps.

  • Side Planks

Get down on the floor on your left hip. Line your left wrist under the shoulder and get your feet on top of each other. Left foot down on the floor. Lift your hips up and form a straight line from the feet up to the shoulders. Hold for 30 seconds, switch side and again 30 seconds.

Share with your friends if you liked this circuit workout. 

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