At Home Circuit Workouts- Don’t worry about the gym, you will get a great workout in only 15 minutes with these!
The goals of circuit workouts are to induce a higher heart rate for fat burning, EPOCH (
Excess post-exercise oxygen consumption), and stimulating lean muscle growth. These workouts will do all the above, and you don’t even have to leave your home!
If you have $20.00 I suggest you purchasing these from Walmart: 40 Pound Dumbbell Set! https://www.walmart.com/ip/Gold-s-Gym-Vinyl-Dumbbell-Set-40-lbs/21672513
Try to do these circuits a minimum of 3 times a week (5 times optimal)
Fat Burning Specialist
Do as many rounds as possible with limited rest over 15 minutes.
- 30 seconds Burpees
- 30 seconds squats
- 30 seconds run in place
- 30 seconds shadow boxing
- 30 seconds Mountain Climbers
Lower Body Focus: Booty Work Exercise (Repeat for 5 rounds with limited rest in between)
- 10 Sumo Squats (make these harder by adding weights)
- 10 steps with each leg walking lunges (make these harder by adding weights)
- 30 seconds Wall-sits
Upper Body Focus: Repeat for 15 minutes
- 30 seconds push ups
- 30 seconds chair dips
- 30 seconds burpees
- 30 seconds Towel Curls
- 30 seconds arm circles
All Body Workout:
- 100 Burpees for Time, keep going until you do all 100, or you can start with 25, 50, etc.
Circuit Workout with Dumbbells (repeat for 15 minutes)
- 30 seconds alternating dumbbell curls
- 30 seconds sumo squats
- 30 seconds push ups
- 30 seconds shoulder press
- 30 seconds chair dips
Circuit Workout with Dumbbells 2 (repeat for 15 minutes)
- 30 seconds Overhead dumbbell triceps extension
- 30 seconds hammer curls
- 30 seconds walking lunges
- 30 seconds push ups
- 30 seconds lateral raises
Post Workout Nutrition: It is essential that you feed your muscles the correct sources of protein and carbohydrates immediately after workout. This will aid in lean muscle growth, continued fat burning, and recovery. I suggest the Post Workout Stack from 1st Phorm. Click link for free priority shipping!
Feel free to email me at nutritiontrain at yahoo.com with any questions or comments!
Good luck in 2019!
Dustin Holston
NASM Weight Loss Specialist/Personal Trainer
Free Meal Plans
Note: I am not a doctor or registered dietitian. Please talk to doctor before starting any workout or diet.