Full Body Circuit Workout Guide | Staying Fit at Home

Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Circuit Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Full Body Circuit Workout?

By following this Full Body Circuit Workout guide, you’ll feel much more refreshed and energised. If you’d prefer to work different areas of your body at once, full body sessions are perfect because you have a little bit of time to work on your upper body, core and then lower body. If you like to split your training into a number of different body parts i.e. arms, shoulders, legs etc, do a full body workout first or last in the week to bring everything together. If you’re short for time and can only manage a couple of sessions a week, full body circuit workouts are really effective. 

Circuits can be tough as you need to squeeze in as many reps as possible into a specific timeframe and then move onto the next exercise but the results will make it all worth it! Follow this workout guide at home and once our gyms re-open, you’ll be able to use our quality equipment and facilities to boost your fitness levels even further.  

Core exercises - main

What You Need For a Full Body Circuit Workout

Nothing at all. This is workout requires no equipment as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your session. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s start this circuit workout off strong with some squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Press Ups

To perform a press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body. Push your body up so that it’s off the floor and you’re resting on your tip toes. Hold this for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.

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Exercise 3: Mountain Climbers

Next up is a great cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Crunches

Start this abs movement by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and not overextend as this can cause an injury to your back.   

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

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Exercise 5: Chair Tricep Dips

A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep too. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lateral Raises

Continue working on your upper body section of this full body circuit by performing a lateral raise exercise. Start by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement as many time as you can in the 30 second window. 

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

Exercise 7: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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Exercise 8: Burpees

We saved the best until last! Burpees are challenging but a great full body exercise. To perform a burpee, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as it gives you the momentum to keep going!  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this whole Full Body Circuit workout.

Full Body Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Chair 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

30 minutes  

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Full Body Circuit Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Full Body Circuit Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Stationary Bike

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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