Bodyweight circuit exercises, for beginners

Pushups for bodyweight training

Bodyweight circuit exercises for beginners is a trending subject in 2020. This information is based on relevant searches done in Google.

This naturally stands to reason that since the covid-19 pandemic has affected so many people, body weight training makes it easy for people to train at home without having to go to the gym and risk getting sick, aside from many places, including gym’s getting shut down during this pandemic.

Even before the onset of the covid-19 pandemic, body weight training exercises have become a popular thing with many people over the past few years.

Today we will be taking a look at doing body weight exercises as a circuit, and the exercises will be targeted more for the person that is new to training and is looking for a good way to incorporate compound exercises for large muscle groups without additional weights.

Why body weight exercises have become so popular

Since the covid-19 pandemic has taken an effect on people on a global scale, many gyms have shut down and is causing people to stay at home and train. Not everyone has the equipment or the space at home to set up all kinds of workout equipment.Born Tough

Even before the covid-19 pandemic has made an impact on people, body weight exercises have been a trending thing these days, not only this year, but it started approximately a few years back. Before 5 years ago, you never heard people talking about using body weight exercises as a norm for their workout programs.

Why body weight exercises as a circuit

Bodyweight exercises can yield great results over a short duration. Since there is no workout equipment involved, you can make quick and easy transitions between exercises with short rest intervals.

You can combine cardio with strength training by performing cardio sessions such as burpees and strength training exercises. Following this style of training will keep your heart pumping while developing muscle size and strength.

Bodyweight circuit training has the capacity to burn fat at a higher rate and will trigger a higher metabolism. Even after your workout is over, your system will still continue to burn calories at a faster rate than normal.

Just a half hour training session will increase your metabolic rate for 10 hours. No matter what fitness level you are at, it will be a challenge. Bodyweight training can be easily modified whatever your fitness level or age.

Simply resting for shorter periods, adding extra reps, performing the exercises quicker or slower to match your needs or preference are easily attainable with body weight training and you can do this type of workout virtually anywhere.

The importance of compounding

Compounding your exercises is a great way to incorporate a training program for building muscle size and strength because compound exercises work more than one muscle group at a time so they will naturally burn more calories and they take more energy to perform.

Compounding your exercises as a whole works the large muscle groups which are a good way to build muscles instead of relying on doing so many exercises that work only one muscle group at a time like spending hours doing reps with dumbbell fly’s or front laterals.

You can spend hours working out on exercises like dumbbell curls and side laterals which feel good doing them and they are good exercises for working out the muscles, but to get serious with adding muscle to your frame, the best way to go about doing that is spending the majority of your workouts performing compound moves.

Dumbbell curls work great for developing the biceps, but they do not involve more than one muscle group like compound exercises do.

These exercises will stimulate the larger muscle groups and will give you the greatest chances of developing muscle size and strength, and you will want to make sure that you perform the compound exercises in the earlier stages of your workout so that you have more energy to perform these compound exercises.

Simple compound training exercises

If you want to incorporate some of these other non-compound exercises that only stimulate one muscle group at a time, you can by all means add them in at your own discretion, but that is also to say if you have the availability of free weights, and whether if you workout at home or a gym, or if your gym is open.

The exercises included in this post are designed more for the beginner, if you are more experienced with you’re training, you can by all means incorporate this training program as well, the exercises laid out in this post are your standard compound exercises and are a great route for getting you going on you’re training.

When you perform these exercises in a circuit, you will be performing each one back-to-back moving swiftly from one exercise to the next, and once you have completed all five exercises, take a 1 – 2 minute breather and then repeat these five exercises over again.

The rep scheme that you follow is dependent on what you’re training goals are. If you want to work on developing muscle, work at an 8-12 rep scheme, if you are more interested in developing your cardiovascular health or lose weight, go for 15-25 reps.

It is always important to stretch before getting in a workout.

If you are brand new to working out, you may want to start out performing 1 Circuit of these 5 exercises, and after you have grown accustomed to doing them and feel comfortable, you can move on to performing these exercises for a second circuit, so on and so forth.


As with any training program, you will need to exercise time and patience before you start to see much of any results, but the important thing is that once you have started on something that you feel serious about, it is important that you stick with it and keep pushing hard to see the results that you desire.

Another thing is if you are new to training, you might want to check with your doctor first before getting started on any training program, because incorporating a high intensity workout such as this that involves compound exercises in a circuit can be quite vigorous and demanding on your heart and lungs.

When following a rigorous training program, it is necessary to take in the proper nutrition required for energy and building muscle, sometimes it can be difficult to take in the adequate nutrients that we need just from food alone, so I invite you to check out one of my reviews on supplementation.

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If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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