The 40 Second Body Weight Home Circuit Workout

If you can’t make it to the gym and don’t have any fitness equipment at home, what do you do? Well, the answer is bodyweight workouts. We’ve teamed up with our National Fitness Expert Rob Beighton to bring you a fantastic 40 second home circuit workout.

This is a bodyweight-only workout and includes loads of regressions and progressions. This makes it perfect for everyone, regardless of fitness level. You’ll do each exercise for 40 seconds, with a 20 second rest in-between. Once you’ve got to the end of your circuit, take a break of 60 to 90 seconds and then start all over again! It’s a fantastic way to stay active at home without taking up too much time.

Now, don’t forget, it’s vitally important you warm up properly before attempting any workout. It gets the blood flowing, your heart rate up a little and helps you avoid injury. It’ll also help you get more out of each workout. So do some gentle dynamic movements, such as high knees or jogging on the spot and some stretching to get yourself going!

The 40 Second Body Weight Home Circuit Workout

It may not have the most elegant of names, but it’s certainly an effective workout. It works the whole body, from the legs to the core, the shoulders, arms and back – everywhere. Remember, do each exercise for 40 seconds before resting for 20 seconds and moving on to the next one. Once you’ve completed all the exercises, take a 60- to 90-second break and then start all over again!

Plank up

Plank up home circuit workout

This is essentially a press-up, but from a low plank starting point. Begin in that low plank position, resting on your forearms and your toes. If this is a bit tricky for you, try it on your knees and forearms before progressing to the full plank if you can.

Once you’re in the starting position, lower your chest as close to the floor as you can, then return to your starting position. Do this for 40 seconds before taking a 20 second break and moving on.

Alternating Renegade Row

alternating renegade row home circuit workout

Once you’ve had your 20 second rest, move on to the alternating renegade row part of the home circuit workout. Start in a normal press-up position, although with your feet relatively wide. The wider your feet are apart, the easier this exercise will be. Then, keeping your back flat and stable, ‘row’ your arms back by lifting your hands off the ground and pulling your elbow up past your torso.

Alternate each side until the 40 seconds is up. Try and make sure you do an equal number of repetitions on each side! Again, if it’s a bit too tough to do in the full press-up position, try it on your knees to begin with.

Squat Jumps

squat jumps

Exactly what it says on the tin. After your 20 second rest, go into a squat position, touch the floor and then jump as high as you can into the air. Do this for 40 seconds before taking a 20 second break and moving on. If you’re struggling with the jumping element, begin by trying normal squats and then progress to the squat jumps when you feel you can.

Cycle Crunches

cycle crunches

After your 20 second rest from the squat jumps, we move on to cycle crunches. For this part of the home circuit workout, lie on your back with your hands by your sides and your palms resting on the floor. Lift your legs as high as you can off the floor and bring your shoulders and upper back off the floor too. Then, alternating each leg, kick your legs like you would if you were swimming back stroke. Complete this exercise over a 40 second period before taking a 20 second break and moving on.


burpee home circuit workout

Begin in a squat, with your hands flat on the floor, then kick your feet out behind you, and do a press-up. You then jump your feet forwards again and leap into the air. Repeat this for 40 seconds. If you find this too difficult to start off with, don’t do the press-up or the jump. Once you’ve completed this part of the home circuit workout, don’t forget to take your 20 seconds rest. Maybe take a sip of water, dab the sweat from your brow.

Star Jump

star jump

This is a really simple exercise. Simply stand with your feet together, bend at your knees and tap your ankles. Then, throw your arms up high and wide, jumping your feet out to the side. Return to the start position and carry on for 40 seconds. If you’re finding this too difficult, then the jumping jack (essentially the same exercise but without the bending or the ankle tapping) is a great place to start.

Mountain Climbers

mountain climbers

The final exercise in the 40 second home circuit workout are mountain climbers. Begin in the press-up position and then bring each knee up towards your chest, as if you are climbing a ladder along the floor. Continue for 40 seconds before stopping.

Once you’ve completed all seven of the exercises in our home circuit workout, rest for between 60 and 90 seconds and start all over again!