12 Circuit Training Routines -Try These Fast Workouts Anywhere!

Find Your Personal Trainer

Published: June 22, 2022

Do you have a favorite sport or a workout regime? Moreover, do you prefer running, doing yoga, or simply hitting the gym whenever you can? How about mixing things up and creating the best circuit training routines that will blow your mind? Even if you always try to be consistent in your routine, there are a lot of advantages and positive aspects of circuit workouts. Moreover, if you want to exercise at home and don’t have the right equipment, you can still make progress. All of these compound exercises that we will mention today active major groups of muscles in your body. Don’t be afraid to try something new! DubaiPT is here to give you the best 12 circuit training routines that are an absolute win-win! All you have to do is be open and positive about it. Let’s make the most of your training for great results.

Circuit training provides strength, tone, and all-round fitness

Circuit training often goes with a quick pace and changing exercises that put additional stress on your body. Of course, the demand for this kind of training is to engage your entire body while exercises change. If you are a beginner, the exercises can be customized to your specific needs. If you want to work on one part of your body, this training can be modified to give you everything you desire. After some time, you can change the focus of your training and emphasize endurance strength, speed, losing weight, or working on your skills. One of the best things is that you can do this training without equipment even at home. You can use your imagination and engage with your friends or a partner for a fun workout session. There are many different types of circuit training and it is necessary to prepare for them.

A woman in the gym exercises as part of the circuit training routines
Circuit training routines are suitable even for beginners who are willing to stay fit and improve their fitness.

Make sure to warm up and go slow in order to avoid injuries

Circuit training routines are a fantastic form of staying in shape and exercising. However, the most common problem that people experience is that they get too excited when beginning. Everyone, especially beginners, needs to start slowly and warm up before the session. Just like you warm up before your football match, the same way you need to do it in the gym. Your body must be prepared for this kind of exercise that will engage your entire body. Even if you already had a few sessions, you still need to adapt to this kind of working out. Stretching is an essential part of every circuit training. We want to avoid injuries, sore muscles, and sprained joints. Don’t try to push yourself harder just to prove to your trainer. Exercises can be quite intense, so give your body time to get used to it at its own pace.

A repetition circuit training that takes no more than 10 minutes

You can always choose to work out in groups or individually. If you are not sure whether you are doing this correctly, don’t hesitate to look for professional help. Moreover, a lot of fitness trainers Dubai are always at your disposal to assist you if needed. A repetition circuit training can be finished in about 10 minutes. If you are a beginner, you can take a 30-45 seconds break after each exercise or even 3-5 minutes after each set. For advanced ones, let’s try to reduce those breaks as much as you can. Start with squat jumps and standard push-ups with 10-15 repetitions. Then, add 15-20 repetitions of calf raises, bench dips, and abdominal crunches. Finally, top it up with 60 seconds of jump rope. Then let’s repeat the circuit training again with the same sets. This kind of training will engage your full body and muscle groups.

A woman doing push-ups at home
A lot of circuit training can be done in the comfort of your home with simple exercises.

Work out at home without any equipment

If you are already incorporating yoga sessions into your routine, then you are used to working out without equipment. All you need is a mat if you are on a hard floor and start engaging your entire body. You can rest for 20 seconds in between these exercises and repeat the same set. If you are just starting out, it can be difficult so take your time and increase your rest time if needed. Challenge your body with these helpful exercises:

  • 15 repetitions of push-ups to warm up all muscle groups in your body;
  • 15 repetitions of burpees for endurance and strength;
  • 60-second plank to strengthen your core;
  • 15 jump lunges for your lower body;
  • 15 triceps dips for resistance;
  • 60-second wall sits with knees bent at an angle of 90 degrees.

Use your kid’s playground for a quick circuit training

We all know how hard it is to work out while having children. You probably changed your daily schedule and replaced it with taking your kid to the playground. How about you work out while your kid is playing on the swing in the nearby playground? This kind of training should take no more than 15 minutes to complete. Start with 10 push-ups that you can perform anywhere. Secondly, perform 10 rows by placing your bands on top of any surface that is high enough. With so many benches around you, do 10 squat jumps on a bench. Finish with a 50-meter sprint away from the playground and then start the training again. You should perform this training in three sets with various modifications if needed. Sometimes, you don’t have to hit the gym to see great results, start exercising anywhere!

A man and a woman doing squats outside
You can work out anywhere with the proper motivation and imagination.

A running circuit training for outdoor fitness lovers

Similarly, for everyone that enjoys working out outside, especially on these warm days, this is the right routine. This circuit training is suitable for flat ground or a running track. You can set up your own time and repetitions depending on your needs and abilities. What we recommend is to complete 20 repetitions of each exercise and about 30 seconds for each one. The exercises that are part of this circuit training are walking lunges, jumping jacks, push-ups, squats, and bench dips. Then repeat the same in the reverse order and finish with walking lunches. Every fitness routine should include a full-body workout, so make sure to take your time. Beginners can walk 200 meters between these exercises to take a rest and prepare for the next one. If you are used to this training, then make sure to run the 200 meters of each exercise.

Lose weight with these dynamic circuit training that you can perform anywhere

Losing weight can be quite a challenge, especially being on a diet. Without a proper workout, you will not see the results you want even when reducing your calorie intake. What we recommend is dynamic circuit training combined with proper weight loss meal plans. If you are not a fan of hitting the treadmill every day, this is a great option for you. We have three circuit options that you will love to try out. Choose any of these that fit your abilities or modify them.

  • Circuit #1:  step-ups with a resistance band, split squats, plank knees, and three minutes of cardio – 16 reps.
  • #2 Circuit: push-ups on a ball, squats with overhead press, ball crunches, and three minutes of cardio – 16 reps.
  • Circuit #3: bent knee dead-lifts, barbell rows, ball pikes, and three minutes of cardio – the same amount of reps.
A blue tape on a weighing scale
A successful burning weight workout should include cardio and different exercises.

Increase your muscle mass with an intense training session

Circuit training allows you to combine weights and cardio with maximum intensity. There are many different routines for building muscles and increasing muscle mass. Just as in every boxing session, this kind of training emphasizes endurance, strength, and resistance. If you want to perform full-body circuit training, you should perform it two to three times a week. It will target different muscle groups. Start with 10-12 repetitions of squat or box jumps, continue with dumbbell incline press, and increase until 15 reps of burpees. Finish it up with inverted underhand rows and deadlifts. For increasing your muscle mass, you should do four to six of these as a great part of the circuit training routines.

Fast beach workout for building strength in the sand

Why spend your training in the gym during these wonderful sunny days? Instead of sweating in a Zumba session every week in a closed space, let’s go to the beach! The ultimate beach workout will allow your body to burn calories and tone in a short amount of time. Since you will be working out in the sand, you will burn more calories than on a ground surface. Your body will have to engage additional muscles for balance and endurance. Start with a 10-minute warm-up combining running, side shuffling with your feet, and running backward. Next, we have 2-minute core training with upright crunches, walking planks, and air cycling. Add the bear crawl exercise, and repeat the previously mentioned set. You should finish it up by walking or jogging for about 3 minutes.

A woman exercising at the beach
Don’t waste amazing sunny days in Dubai! Go outside and perform this training for amazing fitness results.

Upper body training and dumbbells can be performed anywhere

If your fitness goal for this year is to focus on your upper body, then continue reading this! You can perform a quick and efficient workout for your upper-body workout anywhere you like. If you are just starting, you may want to start slow and perform some upper-body workouts for beginnersWhat you need for this training is a pair of dumbbells that you probably have. You should complete about 15 repetitions and 3 sets of this circuit training we have prepared for you. Start with a bent-over row with your dumbbells. Also, move to the bicep curls and press while holding a dumbbell in each hand. Push-ups are great to engage the upper part of your body. Don’t give up just yet! Continue with bent-over raise with dumbbells. Finish with a plank tricep kickback.

The number one fitness goal is sculpted legs that can be achieved with a correct training

A lot of people join the gym or hire a personal trainer only to tone their body, especially their legs. Likewise, it is possible, but only with a combined fitness program. That means that with a correct fitness diet, this can be achieved and you can see the toned muscles you desire. Moreover, a great lower-body workout that you can do in 15 repetitions is crucial. If you want to challenge your body a bit more, then repeat this circuit two or three times if possible. Furthermore, squats are always amazing for legs, so start with pause squats for more challenge. For balance, continue with side step-downs and curtsy lunges. For your glutes perform banded glute bridge and jumping rope. If you feel overwhelmed, take rest breaks and take your time. Gradually increase your workout time and reduce your breaks.

A woman holding a mat gettign ready to work out
You can modify already existing exercises depending on your needs and the equipment you have.

Quick training that you can do in your office for a continuous workout routine

Working 8 hours or more can be quite a challenge if you wish to stay in shape. After some time in the office, your neck and back will start to hurt and you need to change that. This is a quick part of the circuit training routines that you can do everywhere, mostly in your office. Before you start doing them, make sure to stretch to relieve your back pain. You should repeat this circuit four times and do 10 repetitions of each exercise. Start with air squats and tricep dips that you can do in your office. If you are on your lunch break, try alternating reverse lunges. Use your chair to o some chair arm and abs lifts. Under the desk, leg extensions can be perfect for a nice stretch. Wherever you are, you can make most of these exercises and engage your body.


Get Matched With The Best Personal Trainer

Dubai PT logo image Schedule a Free Training Session With Our Top Rated Trainers X

Please leave your info and we will provide you with a list of openings for your complimentary training session

Dunja Zaric - trainer profile image

Dunja Zaric

  • Customized entry-level training
  • Home, gym & outdoor workout
  • Cardio & Strength training
  • Professional nutrition guidance
  • Dance & Bodyweight courses
View Profile

Voja Budrovac - trainer profile image

Voja Budrovac

  • Nutrition specialist
  • Providing fast results
  • Home, gym & outdoor workouts
  • Internationally certified
  • Hundreds of satisfied clients
View Profile

Aly Mohamed - trainer profile image

Aly Mohamed

  • Fat loss & muscle building expert
  • Over 15 year of experience
  • Level 3 certified personal trainer
  • Speaks English & Arabic
  • Home, gym & outdoor workouts
View Profile

Kate Nadich - trainer profile image

Kate Nadich

  • Strength building expert
  • Certified personal trainer
  • Over 6 years of experience
  • Postnatal recovery programs
  • Weight-loss & nutrition specialist
View Profile

Djordje Brajkovic - trainer profile image

Djordje Brajkovic

  • Weight lifting & cardio training pro
  • Internationally certified
  • Home, gym & outdoor workouts
  • Faculty degree in sports & fitness
  • Kids' & teenagers' training programs
View Profile