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Circuit based home workouts

Three Home Workouts For Rapid Fat Loss and Muscle Gains

One of the biggest challenges with working out at home, is motivation. For me, one of the best ways to hack my motivation is variety.

I find by hitting the same major muscle groups with a variety of exercises from different angles within different routine setups prevents the feelings of staleness or boredom from setting in.

Picking three properly balanced workouts that hit every muscle is all one really needs for their home workout arsenal.

Performing the exercises in the workout routine as "rounds" or circuits in your workout with little rest time between exercises is one way to make a home workout as demanding as anything you would do in the gym, burning calories and building muscle.

Circuit training routines come with massive benefits:

  1. Engages many major muscle groups
  2. Cardiovascular conditioning
  3. Boosts metabolism
  4. Burns more calories
  5. Reduced risk of injury
  6. Proprioceptive benefits
  7. Combines muscle building and conditioning
  8. Offers all the advantages of personal training
  9. Offers training flexibility
  10. Circuit training saves time!

Keeping things relatively simple with basic compound movements will make feeling like working out less daunting and much more efficient.

All the equipment you need to perform these routines are a set of dumbbells, a pull-up bar or setup to do inverted rows. 

If you don't have a pair of dumbbells, you could substitute with a kettlebell, or other heavy object such as a sandbag or weighted backpack.

These brief but intense 10-30 minute workouts are tough and extremely productive.

Three  Home Workout Circuits

For each of these workouts, you will go through each of the exercises in the circuits one after the other either preferably without rest or with 5 seconds between each at most.

So you would go through circuit A.1-A.3 and then rest 45-60 seconds and then move on to the B circuit, performing that in similar fashion - B.1-B.2/3 with no rest until the B circuit is complete.

As for reps, try to keep them between 8-15 reps for each exercise.

Once you've gone through the whole workout, you can repeat it as many times as you like, with the optimal volume being 3-5 times. I would keep the tempo of each repetition fairly slow to increase time under tension, using a 2-3 second count for up and down.

Even going through each twice will give you a good workout in 10 minutes or less!

With these you also have several choices as to how to go through these three workouts. One is to do each workout with a day off in between, another would be to do workout one for two weeks and then workout two for two weeks and so on. Personally I like the first option as each of these workouts are balanced and involve all the major muscle groups.

On the off days you could work on mobility, stretching, yoga or similar activity to help with recovery.

Workout One 

Circuit One

A.1 Dumbbell Squat to Press

A.2 Renegade Rows

A.3 Push-Ups

Circuit Two

B.1 V-Sits

B.2 Dumbbell Hip Thrusts

Cooldown: 5-10 minutes Jumping Jacks

Workout Two 

Circuit One

A.1 Racked Dumbbell Front Squat

A.2 Spiderman Crawls

A.3 Side Plank

Circuit Two

B.1 Dumbbell Single-Stiff Leg Deadlift

B.2 Feet Elevated Push-Ups

Cooldown: 5-10 minutes Lateral Jumps

Workout Three

Circuit One

A.1 Spiderman Push-Ups

A.2 Dumbbell Reverse Lunge

Circuit Two

B.1 One-Arm Dumbbell Snatch

B.2 Chin-Ups, Pull-Ups or Inverted Rows

B.3 Glute Bridge

Cooldown: 5-10 minutes Shadow Boxing

The Exercises

Dumbbell Squat to Press

 Renegade Rows


Dumbbell Hip Thrusts

Racked Dumbbell Front Squat

Spiderman Crawls

Dumbbell Single-Stiff Leg Deadlift

Spiderman Push-Ups

Dumbbell Reverse Lunge

One-Arm Dumbbell Snatch

Glute Bridge

Lateral Jumps