Create-Your-Own 20 Minute Bodyweight Circuit Workout Routine


I watched a video a few days ago that gave me an idea.

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It was a bodyweight circuit that looked effective, but it wasn’t because of some magical sequence of exercises.

I liked it, because it was easy to remember.

It was also built around the concept of EMOM.

EMOM stands for Every Minute On the Minute.

ENOM bodyweight circuit training

You begin each exercise and finish a set number of reps, then you begin the next exercise at the beginning of the next minute.

You finish a target number of reps on that exercise, then you rest until the NEXT minute starts.

The workout used 4 exercises.

You go through the entire rotation of the 4 exercises, 5 times…this makes the workout exactly 20 minutes.

The way this workout was set up was a set number of reps for each exercise.

It was something like this.

  • Burpees for 10 Reps
  • Push-ups 15 Reps
  • Bodyweight Squats 30 Reps
  • Mountain Climbers 30 Reps

Repeat this sequence 5 times.

The idea was that you could finish the target reps faster than 45 seconds. This would give you AT LEAST 15 seconds of rest before the next exercise.

I like the idea of doing some exercises for total reps, but choosing a few exercises where you simply do the exercise for 45 seconds.

stop watch timer for circuit training

This would give you more exercise choices than simply aiming for reps.

Here’s what I mean.

I don’t like burpees because I think they are a risk to your lower back.

I do like planks.

Instead of 10 reps of Burpees, you could sub in a 45-second plank.

planks for nice abs and butt

I also like things like running in place with high knees, or jumping jacks.

Those could both be done for 45 seconds.

Here’s a sample workout mixing in a couple of these exercises.

  • Jumping Jacks 45 seconds
  • Push-ups 15 Reps
  • Bodyweight Squats 30 Reps
  • Planks 45 Seconds

This same idea could work with mixing bodyweight with other workout equipment too.

Let’s say you like jumping rope.

jumping rope at home

…and you have a set of dumbbells.

You could do something like this.

  • Jump Rope 45 seconds
  • Push-ups 15 reps
  • Dumbbell Goblet Squats 10 reps
  • Mountain Climbers 30 reps

With a proper understanding of this routine, you have a lot of flexibility.


It’s NOT the magical combo of exercises that makes this 20-minute circuit effective.

It’s the template.

Experiment with exercise sequences to see what really gets the heart pumping.

HIIT training with kettlebell

Try to avoid doing lower body movements back-to-back…

…or upper body movements back-to-back.

For instance, you wouldn’t want to do bodyweight squats after 45 seconds of jumping rope.

If you put a set of push-ups in between those 2 movements, it would work.


I’d recommend walking for 20-30 minutes after this workout.

As I outline in Visual Impact Cardio, you have a fat loss window-of-opportunity after intense training like HIIT or circuit training.

cardio intensity for fat loss

Intense exercise RELEASES stored body fat.

Low-intensity cardio like walking BURNS this released fat.

Works well for getting lean.

*NEW* Visual Impact Fat Loss Boost Diet
For 15 years I've helped fashion models get lean for photoshoots. Use my plan to Lose 5-10 pounds of PURE body fat in 14 days.


Just some ideas at working out from home.


-Rusty Moore

As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.

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