Flexible 30 Minute At Home Circuit Workout

  Aug 6, 2018  |  #Fitness

When I was home in Rhode Island, I made up an at home circuit workout that I really liked. I shared it on my Instagram stories and figured I’d share it here too. It should really be titled 30ish minute workout because you can really adapt as needed! I did a few extra sets and finished somewhere in the 35 minute range with some breaks.

I’m slowly building more strength into my workouts, like I talked about here. It’s amazing how much strength I feel that I’ve lost, both throughout pregnancy and since having Camryn. Cross training is important for me because eventually, I want to get back into marathon training and I know I need to have a strong base.

At Home Workouts

Since I just don’t always get to the gym (real life), I need some ides for at home circuit workouts. They fit me really well. I really enjoy workouts that switch things up since I tend to get bored just doing something like lifting weights. I wanted something I could do outside if I wanted to as well.

Flexible 30 minute At Home Circuit Workout

You can totally do this workout without free weights (just skip the shoulder press, or do it with your body weight) and it is still a killer! You can add lateral raises or bicep curls, too. If you need a refresher about a shoulder press, here’s a great video. (You can use dumb bells too, rather than a bar).

The whole workout took me 30-35ish minutes. I didn’t take a ton of rest in between but I definitely modified (like doing knee pushups). You can totally modify the running distance too (or leave it out all together if you’d like).

Warm Up and Cool Down

Don’t forget the warm up and cool down, to get your muscles slowly working. I chose 3/4 mile for the warm up and cool down because we have a neighborhood loop that is that distance. However, you could even do it by time. For example, warm up for 10 minutes, cool down for 5 or something like that. For the circuit part, you could adapt to run for 2 minutes in between, or sprint for 30 seconds, or something like that as well.

This workout is a mix of cardio and strength! So, for cardio, you’re getting some running in. For endurance, you’re switching exercises, and getting as much rest as you need (or don’t need).

For strength, you’re getting a combination of body weight exercises and free weights. You’re working your entire body, including your core, throughout.

Again, you can ramp this up if you want. For my triathalon readers and those looking to supplement running with strength training, you can even add an extra circuit or do more reps.

I hope you enjoy this workout and let me know if you give it a try.

What’s your favorite at home workout?

 

9 responses to “Flexible 30 Minute At Home Circuit Workout

  1. I can’t wait to try this out! I’ve been looking forward to this circuit since I saw it on your stories last week and didn’t screenshot it.

  2. This looks like a great workout! I tend to avoid exercises like air squats and mountain climbers because I find them so tough. It seems like this kind of workout would go by quickly!

  3. I love doing a mix of running for cardio and some weights when I’m home at my parents house and can’t go to the gym. I also love popsugar videos, because sometimes I need help getting motivated when traveling!

  4. This looks like a good one! I need to get some free weights for my apartment for nights that I can’t make it to the gym. I know I can do plenty of workouts without them, but I feel like my options would be expanded so much with some dumbbells.

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