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Twenty-five minute circuit

by openGym

Six moves, short rests, four rounds. Breathing hard is the plan. Needs a towel and about two square metres of floor.

Days a week
3
Per session
25 min
Level
Beginner
Goal
Endurance
Split
Full body
Sets a week
72
  • home
  • no equipment
  • conditioning
  • short

The week

  1. Monday: Circuit
  2. Tuesday: Rest
  3. Wednesday: Circuit
  4. Thursday: Rest
  5. Friday: Rest
  6. Saturday: Circuit
  7. Sunday: Rest

The session

Circuit

6 exercises, 24 sets, 3 times a week

Go through all six, then start again. Four rounds.

  1. Jumping jack 4 × 40 s holdrest 20 s
  2. Squat 4 × 20 repsrest 20 s
  3. Push-up 4 × 12 repsrest 20 s
  4. Mountain climber 4 × 30 s holdrest 20 s
  5. Burpee 4 × 10 repsrest 30 s
  6. Front plank 4 × 30 s holdrest 30 s
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Where the work goes

72 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.

  • Conditioning36 sets
  • Abs30 sets
  • Front delts24 sets
  • Quads24 sets
  • Chest18 sets
  • Glutes18 sets
  • Triceps12 sets
  • Hamstrings12 sets
  • Calves12 sets
  • Rear delts6 sets

What you need

Nothing but a bit of floor. Body weight only.

If you like this one

Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.

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