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Home workout circuit training is great for fat loss, general fitness and muscle toning!

Knowledge of a good circuit training routine will come in handy if you are away from the gym (perhaps, away on business) and missing your training, you might start to get withdrawal symptoms and the urge to do a bit of training will start to pull at you.

This is especially true if you work hard all year round to get your results and you don’t want to see your hard work put on the back burner.

The bodyweight circuit training outlined in this post is not just for gym veterans; it can be a great method for the newbie to fitness of any age and any fitness level!

A bodyweight circuit training session like this one will not only raise your heart rate and work for cardio fitness, but it will also work towards muscle tone and fat burning.

Very good bodyweight circuit training ideas are a great all-rounder, but how do you make your bodyweight circuit training effective?

If you can’t go to your gym for a week or two, you can stimulate your muscles and work on your fitness from home or wherever you may be.

I was introduced to this type of circuit training by her majesty’s PTI’s. If this is a good way to train soldiers, then it’s a good way to train anyone!

For the purpose of this post, we will only talk about bodyweight exercises because many people will not have access to fitness equipment.

Here’s the theory of the “ton up”:

Here in England, if you have a “ton” in your pocket, you are a lucky guy! You have £100 sitting there burning a hole.

If you hit a “ton” on your classic motorcycle, you would be travelling at 100 MPH.

You are probably already thinking that if you did a circuit training called “ton up,” it must have something to do with the number 100.

Circuit Training

For full circuit training workout sessions and ideas grab the book

 

Yep! And Here’s How It Works:

Pick 10 resistance exercises (bodyweight options). If you are looking for an all-body workout, you should pick exercises that focus on different body parts. You can, however, just select one body part if you would like to blitz it.

Pick 1 cardio exercise. This cardio exercise will act as your “rest station” so I would suggest step ups, jogging on the spot or, if you are lucky enough to have one, an exercise bike.

Working sets. Your working sets will be your resistance sets and these sets will be sets of 10 reps.

Rest sets. Your rest sets will be between each resistance set and the rest set will be 1 – 2 minutes long of “steady state” cardio, using your cardio exercise of choice.

The beauty of a ton up is that you don’t just get cracking and alternate between resistance and cardio exercises.

You start off with your 2-minute steady state cardio, and then do your first exercise (let’s say 10 push ups). Immediately after the 10 push ups, you go back to your cardio for another 2 minutes.

This time when your 2 minutes of cardio is up, you move immediately onto your 10 push ups followed immediately by your second exercise, let’s say, 10 body-weight squats, and then immediately back on to your cardio for another 2 minutes.

This pattern carries on until, by the time of your last transition from cardio to resistance, you are doing 100 exercises. 10 of each that you had chosen in the beginning.

This session ensures that the workload starts off gently and intensity increases through. Because we are using a cardio session between our resistance sets, we will be constantly burning calories. Although I’m referring to this as a “rest set,” we are actually still working.

 

So, Here’s a Bodyweight “Ton Up” PLAN For You:

1st set
10 bodyweight squats

1 min step ups on bottom stair

2nd set
10 bodyweight squats
10 pushups

1 min step ups on bottom stair

3rd set
10 bodyweight squats
10 pushups
10 star jumps

1 min step ups on bottom stair

4th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips

1 min step ups on bottom stair

5th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches

1 min step ups on bottom stair

6th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches
1.5 minutes jogging on the spot (knees to chest)

1 min step ups on bottom stair

7th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches
1.5 minutes jogging on the spot (knees to chest)
10 burpees

1 min step ups on bottom stair

8th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches
1.5 minutes jogging on the spot (knees to chest)
10 burpees
10 alternate toe touches

1 min step ups on bottom stair

9th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches
1.5 minutes jogging on the spot (knees to chest)
10 burpees
10 alternate toe touches
10 calf raises

1 min step ups on bottom stair

10th set
10 bodyweight squats
10 pushups
10 star jumps
10 bodyweight chair dips
10 crunches
1.5 minutes jogging on the spot (knees to chest)
10 burpees
10 alternate toe touches
10 calf raises
1 minute plank

This is only one way of doing a circuit training; the more equipment that you have, the more options will be open to you.

 

You can be very creative with a ton up — the options are nearly limitless! Here are some points to note:

To get a more challenging circuit, try putting the hard exercises first, like squats and push ups. You will end up doing a lot of these and benefit from the circuit a lot more.

If you are new to fitness and this is a bit too much, you may want to drop the reps to 5 instead of 10. Or put the easier exercises at the beginning of the circuit.

You don’t have to stop at 10 exercises. If you are feeling particularly strong, you can add a few more.

This is type of training is nice with a training partner. You could have timed exercises instead of reps. Of course, this will be a lot harder but if you are up for a challenge, give it a go.

These are just a few of the things that you can do to modify or upgrade this type of circuit. So, whether you are completely new to fitness or you are a regular iron man challenger, this type of training can be adapted to your needs.

Good luck!

Let me know how you get on!

Check out my Amazon Author Page: Some Great Books Available for ALL LEVELS OF FITNESS, written in an Easy-to-Follow Format. There is something for everyone here! Books start from only $2.99

Remember that I am always here to help!

Jim