The Top 10 Bodyweight Circuits for Effective Weight Loss

As a personal trainer, I know that it doesn’t always take a gym or heavy weights to get lean and lose weight. With the right bodyweight circuits for weight loss on deck, you can raise your heart rate, build strength and burn calories efficiently, all from the comfort of your home. Bodyweight exercises are versatile, allowing you to focus on core strength, muscular endurance, and even functional fitness—key components of a lean, strong physique. And when performed in a circuit, they maximize calorie burn, making them particularly effective for weight loss.

Bodyweight circuits are also highly customizable, making them perfect for all fitness levels. Whether you are a beginner or an experienced athlete, these circuits allow you to progress at your own pace and intensity. Plus, moving from one exercise to another with minimal rest creates a challenging workout that keeps your heart rate up, promotes fat burning, and improves cardiovascular fitness. Circuits like these are especially beneficial because they pair compound movements, engaging multiple muscle groups in each round to help you achieve balanced muscle tone and increased endurance.

The following 10 bodyweight circuits for weight loss include pairs of complementary exercises designed to work well together for optimal results. With these circuits, you’ll target different muscle groups, from your core and glutes to your legs and upper body, helping you build a lean, toned frame over time. Each circuit can be done anywhere, and they’re easy to adjust for a more intense burn if you’re ready to push yourself further.

Dive into these workouts and feel the difference as you get leaner, fitter and stronger.

Circuit #1: Jump Squats and Pushups

What you need: Your body weight. Jump squats raise the heart rate while engaging the lower body, and push-ups provide a powerful upper body and core workout.

The routine

  1. Jump Squats – 3 sets of 15 reps
  2. Pushups – 3 sets of 12 reps

1. Jump Squats

jump squat

Jump squats are excellent for building explosive strength in the legs, engaging the glutes, quads and hamstrings, and increasing calorie burn through high-intensity movements.

  1. Stand with your feet shoulder-width apart.
  2. Squat down, keep your chest up, then explode into a jump.
  3. Land softly, bend your knees slightly.
  4. Immediately go into the next squat.

2. Push-ups

illustration of woman doing push-upsillustration of woman doing push-ups

Pushups strengthen the chest, shoulders, triceps and core, promoting upper body endurance and stability.

  1. Start in a plank position with your hands shoulder-width apart.
  2. Lower your chest to the floor and keep your body straight.
  3. Press back up to the starting position, maintaining control throughout.

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Circuit #2: Mountain Climbers and Triceps Dips

What you need: A chair or bench for triceps curls. This combination strengthens your arms, shoulders and core and raises your heart rate.

The routine

  1. Mountain Climber – 3 sets of 30 seconds
  2. Triceps Dips – 3 sets of 12 reps

1. Mountain climbers

mountain climbermountain climber

Mountain climbers are a core and cardio powerhouse, activating the entire core while providing a cardiovascular boost.

  1. Start in a plank position with your hands directly under your shoulders.
  2. Quickly drive one knee to the chest and then switch legs in a running motion.
  3. Maintain a strong core and steady rhythm throughout.

2. Tricep dips

triceps dips illustrationtriceps dips illustration

Triceps dips focus on the back of the arms, improving triceps strength and improving upper body stability.

  1. Sit on the edge of a chair or bench with your hands on the edge next to your hips.
  2. Push your hips off the edge and lower yourself by bending your elbows to a 90-degree angle.
  3. Press back up and engage your triceps at the top.

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Circuit #3: High Knees and Plank Shoulder Taps

What you need: Just your body weight. High knees engage your cardio system, while plank crunches improve core strength and stability.

The routine

  1. High knees – 3 sets of 30 seconds
  2. Flat shaft cranes – 3 sets of 20 cranes per side

1. High knees

high kneeshigh knees

High knees increase cardiovascular endurance and engage the core, making it an excellent calorie-burning exercise.

  1. Stand tall and jog in place, lifting your knees to hip height.
  2. Pump your arms as you walk to keep up the intensity.
  3. Focus on a fast, controlled pace.

2. Flat shaft cranes

plank shoulder tapsplank shoulder taps

This exercise engages your shoulders, core and hips, helping to improve stability and balance.

  1. Start in a plank position with your hands under your shoulders.
  2. Tap the right hand against the left shoulder and then the left hand against the right shoulder.
  3. Keep your hips steady and hold to minimize movement.

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Circuit #4: Lunge Jump and Cycle Cross

What you need: A carpet for comfort. Lunges improve leg strength, while bicycle crunches strengthen the core and obliques.

The routine

  1. Lunges – 3 sets of 12 reps per leg
  2. Bicycle Crunches – 3 sets of 20 reps per side

1. Outcome jump

jump lunge illustrationjump lunge illustration

Lunges increase leg strength and coordination, especially in the glutes, quads and calves.

  1. Start in lunge position with right foot forward.
  2. Jump up and switch legs in the air, landing in a lunge with the left foot forward.
  3. Maintain balance and control through each jump.

2. Bicycle Crunches

woman doing bicycle cruncheswoman doing bicycle crunches

Bicycle crunches engage the obliques and lower abs, which helps build a strong, defined core.

  1. Lie on your back with your hands behind your head and your legs lifted.
  2. Alternating each knee to the opposite elbow, twist through the torso.
  3. Keep a steady, controlled rhythm and engage your core.

Circuit #5: Burpees and Russian Twists

What you need: A carpet for comfort. Burpees are a high-calorie, full-body exercise, while Russian twists build core and rotational strength.

The routine

  1. Burpees – 3 sets of 10 reps
  2. Russian Twists – 3 sets of 20 reps per side

1. Burpees

burpeesburpees

Burpees target your entire body and increase cardiovascular endurance, which helps in overall fitness and calorie burning.

  1. Stand with your feet shoulder-width apart, then squat down and place your hands on the floor.
  2. Jump your feet back into a plank, perform a pushup, then jump your feet forward and jump up.
  3. Focus on keeping a steady pace to maximize fat burning.

2. Russian Twists

illustration of how to do the russian twist core strengthening exerciseillustration of how to do the russian twist core strengthening exercise

Russian twists focus on the obliques and help define and strengthen the sides of the core.

  1. Sit on the floor with knees bent and feet lifted, hands together.
  2. Twist your torso to each side, touching the floor with your hands each time.
  3. Keep your core engaged and back straight at all times.

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Circuit #6: Squat Pulses and Plank Jacks

What you need: Just your body weight. This circuit combines leg endurance with core stability, keeping your heart rate elevated.

The routine

  1. Squat Pulses – 3 sets of 20 pulses
  2. Plank jack – 3 sets of 30 seconds

1. Squat Pulses

Squat pulses isolate the glutes and quads, build endurance and help tone the lower body.

  1. Stand with your feet shoulder-width apart and lower into a squat.
  2. Pulse up and down in a small range of motion, stay low.
  3. Engage your glutes and thighs to maintain control.

2. Plank jacket

illustration of plank jacksillustration of plank jacks

Plank jackets combine core engagement with cardio, which strengthens the abs and shoulders.

  1. Start in a plank position with your feet together.
  2. Jump your feet out to the sides and then back together, like a jumping jack.
  3. Keep your core tight to avoid excessive hip movement.

Circuit #7: Skater Hops and Reverse Crunches

What you need: A yoga mat for comfort.

The routine

  1. Skater Hops – 3 sets of 15 reps per side
  2. Reverse Crunches – 3 sets of 15 reps

1. Skater Hop

Skater hops improve lateral stability, engage the glutes and quads.

  1. Stand on your right leg, jump to the left and land softly.
  2. Repeat, alternating sides in a skating motion.
  3. Maintain balance and control with each jump.

2. Reverse Crunches

Reverse crunches isolate the lower abs and build strength and stability.

  1. Lie on your back, lift your legs and pull your knees towards your chest.
  2. Lift your hips slightly off the floor and then lower them.
  3. Focus on controlled movement and core engagement.

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Circuit #8: Broad Jumps and Side Plank Raises

What you need: A yoga mat for comfort.

The routine

  1. Broad Jumps – 3 sets of 10 reps
  2. Side Plank Raises – 3 sets of 12 reps per side

1. Wide hopes

Broad jumps build explosive power in the legs and engage the entire lower body.

  1. Stand with your feet hip-width apart, squat and jump forward.
  2. Land softly, absorbing the impact by bending your knees.
  3. Reset and repeat.

2. Side plank elevations

side plank hip dipside plank hip dip

Side plank raises strengthen obliques, shoulders and hip stabilizers.

  1. Lie on your side and support yourself on one elbow with your legs stacked.
  2. Lift your hips to form a straight line, then lower your back.
  3. Focus on keeping your core tight and steady.

Circuit #9: Donkey Kicks and Superman Hold

What you need: A yoga mat for comfort.

The routine

  1. Donkey Kicks – 3 sets of 15 reps per leg
  2. Superman Hold – 3 sets of 20 seconds

1. Donkey Kicks

illustration of donkey kick exerciseillustration of donkey kick exercise

Donkey kicks activate the glutes, helping to sculpt and strengthen the posterior chain.

  1. Start on all fours.
  2. Kick one leg straight back and up.
  3. Lower your back without touching the floor, maintaining the tension.
  4. Focus on engaging the glutes.

2. Superman Hold

illustration of superman back extensions exerciseillustration of superman back extensions exercise

The Superman pose strengthens the lower back and core and promotes spinal stability.

  1. Lie face down and stretch your arms and legs.
  2. Hold the position by lifting your arms, chest and legs off the floor.
  3. Engage your glutes and back for support.

Circuit #10: Wall Sit and V-Up

What you need: A wall and a carpet.

The routine

  1. Wall Sit – 3 sets of 30 seconds
  2. V-Up – 3 sets of 15 reps

1. Wall sit

Wall sits build muscular endurance in the quads, glutes and hamstrings.

  1. Stand with your back against a wall.
  2. Lower until your knees are at 90 degrees.
  3. Hold the position and keep your core engaged.
  4. Focus on steady breathing.

2. V-Up

v-upv-up

V-ups target the entire core and help sculpt and tone the midsection.

  1. Lie on your back with your arms extended over your head.
  2. Lift your legs and upper body, reach your hands towards your toes.
  3. Lower your back with control, keeping your core tight.

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