The 30-Minute Circuit Workout You Can Do at Home

The 30-Minute Circuit Workout You Can Do at Home

Not sure how to squeeze in a 30-minute workout at home that’s fun, effective, and living room-friendly? Enter the circuit workout. Because they’re completely customizable and easy to modify, circuit workouts are the ideal at-home workouts for beginners who want to build strength and shed excess weight.

In a circuit workout, you perform a series of exercises back to back, sticking to designated work and rest periods. To do this style of 30-minute workout at home, you don’t need much more than a patch of floor space and a timer (your phone will work). You can choose to incorporate equipment like dumbbells, kettlebells, and jump ropes, or stick to a 30-minute at-home workout that utilizes just your body weight to burn calories.

Once you get the hang of the circuit, it’s easy to perform your own 30-minute workout at home using your favorite exercises. But, if you’re looking for an at-home beginner workout routine that you can easily modify (or intensify), we’ve pulled some moves from some of Openfit’s most popular fitness programs to create a 30-minute, fat-burning workout you can do at home with zero equipment.

To do this beginner workout routine at home:

  • Set a visible timer for 30 minutes.
  • Working at a challenging but sustainable pace, perform each movement for one minute.
  • Do four rounds of five exercises, with 15 second transitions between moves and a 1 minute 30 second rest after each circuit is complete.
  • Do the second circuit of new exercises using the same format.

You can easily modify this workout by adjusting the work to rest ratio; work for 45 seconds, then rest for 30 seconds before moving on to the next exercise. Also, if time is an issue and you’re struggling to complete a 30-minute workout at home in one stretch, you can break it up into two 15-minute workouts.

When you’re really short on time, get an intense, focused 10-minute workout with 600 Secs on Openfit. Try it here!

 

1. Mudder Miles

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Lift your right knee as high as you can (but at least to hip-level) while simultaneously bending your left elbow and raising your left arm in a running motion.
  • Now quickly switch arms and legs, running in place for the allotted time or reps.

 

2. Jumping Jack Jab

  • Stand with your feet hip-width apart and your arms at your sides.
  • Simultaneously jump your feet apart and raise both arms overhead.
  • Jump your feet together as you bend your elbows and bring both fists directly in front of your chest in an “on guard” position.
  • Step forward with your right foot as you quickly punch the right arm forward in a jabbing motion.
  • Step the right foot back, bring the hand back to your guard, jump the feet apart, and raise both arms overhead.
  • Again, bring the fists directly in front of your chest as you jump the feet together.
  • Step and jab and with the left foot and hand.
  • Continue, alternating sides, for the remaining time or number of reps.

 

3. Scissors

  • Lay on your back with your hands behind your neck.
  • Lift your shoulders off the floor and, keeping your toes pointed and your knees as straight as possible, lift your feet toward the ceiling.
  • Lower the right leg 45 degrees.
  • Keeping the right leg still, use your abs to pulse the left leg toward your chest.
  • Switch legs and pulse the right leg toward your chest while keeping the left leg still.
  • Continue to switch and pulse for the remaining time or number of reps.

 

4. Reverse Lunges

  • Stand with your feet hip-width apart and your hands on your hips.
  • Keeping your chest up, back flat, shoulders back, and core engaged, take a large step back with your right leg
  • Lower your body until your left thigh is parallel to the floor. Your knees should be bent about 90 degrees, with the right knee hovering a couple of inches above the ground.
  • Pause, and then push off your back foot to return to the starting position.
  • Repeat this motion stepping the other leg back. Perform equal reps on both sides.

 

5. Triceps Dip Crab Tap

  • Sit on the ground and bend your knees, so the soles of your feet are pressed against the ground. Your feet should be about hip-width apart.
  • Reach both hands behind your waist and press your palms against the ground with your fingers facing forward.
  • Use your glutes and core muscles to lift your hips off the floor. Only your palms and the soles of your feet should be touching the floor.
  • Bend your elbows and lower your hips. Then, use your triceps muscles to straighten your arms and lift your hips.
  • Balancing on your right foot and left palm, straighten your left knee and lift your left foot off the ground. Reach your right arm across your body and touch your left toes.
  • Place your left foot and right palm on the ground and, once again, bend and straighten your elbows.
  • Repeat the movement with the opposite hand and foot.
  • Perform equal reps on both sides.

 

6. Second Position Plié Jumps

  • Stand with your feet wider than hip-width, and your toes pointed outward. Hold onto a bar or the back of a sturdy chair
  • Keeping your chest up, shoulders back, and butt tucked, bend your knees as you lower into a plié.
  • From this position, drive through the feet and hop a few inches off the ground.
  • Land softly in a plié position and immediately move into the next rep.

 

7. Burpees

  • Stand tall with your feet hip-width apart and your arms at your sides.
  • Bend your knees, hinge at the hips and lower towards the floor as you place both palms on the floor.
  • Jump your feet back to a push-up position (hands and balls of your feet on the floor and your body straight from head to heels).
  • Do a push-up: Lower your torso until your chest is a few inches from the floor, and then quickly push back up.
  • Jump your feet back to your hands, and then explode upward, jumping into the air.
  • Land softly and immediately begin your next rep.

 

8. Squat Kick

  • Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.
  • Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  • Pause, and then, as push yourself back up to the starting position, lift your right knee to hip-level and kick your right foot forward.
  • As you lower your right foot, immediately go into the next squat and kick with your left foot as you return to a standing position.
  • Perform equal reps on both sides.

 

9. Spider-Man Mountain Climbers

  • Assume a push-up position: hands under your shoulders, feet together, core braced, body straight from head to heels.
  • Lift your right foot off the floor and, swinging your right knee out to the side, draw your right knee toward your right elbow. Make sure to keep your back flat, your butt down, and the rest of your body stationary.
  • Return your right foot to the starting position, and immediately repeat with the opposite leg. That’s one rep.
  • Continue alternating legs, performing equal reps on both sides.

 

10. Second Position Plie into Curtsy Lunge

  • Stand with your feet wider than hip-width, and your toes pointed outward. Lift your arms in front of you in first position, as if you were holding a large beach ball against your chest.
  • Keeping your chest up and spine neutral, bend your knees into a plié.
  • Straighten your legs, then immediately cross your right foot behind your legs and bend your knees in a curtsy-like movement.
  • As you straighten your legs, bring your right foot to the starting position. Repeat the plie and step your left foot behind your legs. Perform an equal amount of reps on both sides.

 

Try Openfit Live!

Would you like to continue your circuit with real-time guidance from a professional trainer? Openfit Live allows you to schedule small-group fitness classes, where certified personal trainers give you real-time feedback and encouragement. There’s even running and walking workouts you can do outside, as well as a library of on-demand content to use anytime! It’s just one of the many fitness and nutrition plans we offer to our Openfit members.

Jenessa Connor

About

Jenessa Connor has written for Men’s Journal, Shape, Runner’s World, Oxygen and other health and fitness publications. When it comes to exercise, she’s a bit of a dabbler, but she always comes back to running, CrossFit and yoga. Follow her on Twitter.