Circuit training exercises to do at home: These 5 will make you sweat

Do you quickly get bored with sports and yearn for new challenges and variety? Then circuit training is for you! Here you complete different stations in a row, train your muscles and your physical condition and push your limits! The exercises you perform at the stations are entirely up to you. Some Circuit training exercises Yet they are particularly effective – and now we will introduce you to five of them!

These circuit training exercises are waiting for you

Circuit training is experiencing a resurgence

Do you remember your school sports? Various stations were often set up here and when the teacher whistles, you have to change stations. First you threw medicine balls, then you pumped on parallel bars, then you competed in jumps. Even if it wasn’t called that in physical education class: too It’s called circuit training..

However, circuit training has not only existed since our physical education classes, but actually since 1952. At the time, circuit training was developed by Englishmen Morgan and Adamson at the University of Leeds. Basically, this workout should improve both strength and endurance, increase metabolism, and increase oxygen uptake. The two sports scientists have developed one for this purpose Catalog of 24 circuit training exercises.

Many of these exercises are still popular today. These include, for example, pull-ups, push-ups, getting on a bench or burpees. However, other exercises have also been modified over the ones were added and old ones dropped – simply because they would require devices that are barely available today.

A good example of this is ladder climbing, which involves using a rope ladder climb will. The only abdominal exercise developed by Morgan and Adamson is also not recommended because it can damage your back. It was about that Sit up from a lying position.

Continue reading: Did you know that tabata also consists of alternating different exercises? Learn more here.

What is circuit training for?

Circuit training is functional training that can be adapted to any level of performance and intensity. here can Mobility, stability, coordination, strength and endurance are trained – always according to circuit training exercises, of course. The following points speak in favor of circuit training:

  • It’s versatile. You can always think of new exercises and set stimuli. This way you won’t get bored and your muscles will benefit. Instead of always setting the same tension and going into stagnation, you will always achieve new training goals this way.
  • It is suitable for all fitness levels. You decide what exercises you do, how long you rest, and how complex the circuit training exercises are.
  • It burns a lot of calories. Circuit training not only keeps your muscles active, but your cardiovascular and metabolic systems are also challenged to the highest level. This, combined with the afterburn effect, leads to high calorie burning.
  • It’s holistic. With this type of training you improve your strength, endurance, coordination, speed and stability. It serves as the perfect supplement for strength athletes as it also trains endurance. Endurance athletes benefit because they can also strengthen their muscles through circuit training.
  • It trains the whole body: Instead of focusing on one part of your body, your whole body is involved. This is how your muscles develop harmoniously.

5 circuit training exercises to do at home

Today, circuit training, or CT for short, naturally has a more urban feel. Stuffy gyms have given way to hip gyms. corn also outside circuit training exercises can be completed. All it takes is a Freeletics area with ropes, scaffolding or other training facilities.

Finally you can but you can also do your own circuit training at home. To help you do that, here are five circuit training exercises for you. A good circuit training should also always at least five exercises included, always targeting a different large muscle group.

At best, you’ll do each exercise for a minute, take a short break, and move on to the next exercise. The number of circles you complete depends on your training level and your goal. Two to three rounds are recommended to start.

1. Burpees

A burpee is a demanding exercise of the whole body, which combines a squat, a push-up and a jump. To do this, stand up straight, squat, place your hands in front of your feet, jump into the push-up position, then step forward again, come back into the squat, and finally finish with an upward stretch jump. Beginners should practice the exercise slowly and without jumping. Here you can read which mistakes you should avoid when doing a burpee.

A burpee works your whole body! Photo: Photo: iStock, gradyreese/

2. Side plank plus raise

The Side Plank requires your stability, balance and strength. To do this, do a side plank. So that only your elbow (alternatively your hand) and your feet (alternatively your lower knee) touch the ground. Hold this position and now start reaching under your body with your upper hand. Then bring your hand up to the ceiling and repeat this movement. You can find more challenging abdominal muscle exercises here.

side board
The side plank works the side abs and shoulders. Photo: istock, stockfour/

3. Sumo jump squat

There are many squat exercises – and they all work a different part of our body. The sumo squat, for example, not only targets the buttocks and thighs, but also the inner thighs. But your calves and core will also benefit. If you complete it with a jump, your speed will also be trained. Here you can read about mistakes to avoid when performing a squat.

Ms. Squat
Squats are incredibly effective exercises for your gluteus medius and minor. Photo: Artem Varnitsin/

4. Dips

This exercise is best performed on the edge of a chair or bed. To do this, sit on the end of the seat. Support yourself with both hands on the edge. Your arms are slightly bent, your back straight. Stretch your legs, put your heels up, lift your butt off the seat and now lower yourself so that your butt slips past the edge. Bend your arms more and lower them at the same time. At the lowest possible point, but without stopping first, come back up and repeat the movement. This circuit training exercise primarily trains your arms.

Photo: Productions

5. Plank

Lie on your stomach on the floor and look down. Place your elbows parallel to your body and below your shoulders. Now push your body up and support yourself with your elbows and tiptoes. Your stomach, leg and back muscles should be tight. Hold this exercise for the full minute. Here you can read the mistakes that you absolutely must avoid.

Training exercise for the back
The plank trains your whole body. It’s best to distract yourself during this time to last as long as possible. Photo: Photo: jacoblund

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