Fysiqal
Calisthenics
Calisthenics

No-Equipment Bodyweight Circuit

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Program example
In one line

A floor-only, equipment-free circuit of squats, push-ups, lunges, bridges, and core done back-to-back with short rest — for conditioning, muscular endurance, and fat loss.

Detail

This circuit needs nothing but the floor (Equipment-Minimal Bodyweight Training) and follows the circuit-training model (Circuit Program): move through a list of stations with minimal rest to keep the heart rate up while training muscular endurance. Complete the round, rest, and repeat 3-5 rounds.

Warm-up (5 min): light cardio + mobility.

# Exercise Work
1 Bodyweight Squat 40-50 s
2 Push-ups (or Incline Push-Up) 30-40 s
3 Bodyweight Lunge Variations (alternating reverse) 40-50 s
4 Plank 30-45 s
5 Glute Bridge 40-50 s
6 Mountain climbers / fast feet 30 s

Rest: 15-30 s between stations, 60-90 s between rounds. Do 3-5 rounds. Scale by adjusting work/rest, reps, or exercise variation. Run it 2-4 days/week; it doubles as conditioning toward general activity guidelines (Cardiorespiratory Conditioning Guidelines (Peterson & Bryant / ACSM)). For strength rather than endurance, lengthen rest and use harder variations instead.

Key facts

  • Floor-only; circuit format — stations back-to-back, minimal rest.
  • 6 stations (squat, push, lunge, plank, bridge, climbers); 30-50 s each.
  • Rest 15-30 s between stations, 60-90 s between rounds; 3-5 rounds.
  • 2-4 days/week; endurance/conditioning/fat-loss bias (lengthen rest for strength).

Connections

Sources

Cited in text — not yet linked
Authored from established calisthenics / circuit-training consensus.

Exercise guides

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Atlas Connections

Bodyweight Squat
A free-standing squat using only bodyweight — the base lower-body pattern, training the quads and glutes and teaching the squat mechanics behind every harder variation.
Equipment-Minimal Bodyweight Training
A pull-up bar, a sturdy elevated surface, and the floor are enough to train every major pattern; rings and resistance bands greatly expand the options.
Glute Bridge
Lying on your back with knees bent, drive the hips up to full extension and squeeze the glutes — the base bodyweight hip-extension exercise.
Incline Push-Up
A push-up with the hands on a raised surface; the higher the surface, the lighter the load — a graded bridge from wall to full push-up.
Bodyweight Lunge Variations
Reverse, forward, walking, lateral, and curtsy lunges — a family of stepping single-leg movements that vary the joint emphasis and balance demand.
Plank
A straight-body isometric hold on the forearms and toes, bracing the whole core to keep the spine neutral — the foundational anti-extension core exercise.
Cardiorespiratory Conditioning Guidelines (Peterson & Bryant / ACSM)
The five-part ACSM prescription for building and keeping cardiorespiratory fitness — frequency 3–5 days/wk, intensity 60–90% of max HR, duration 20–60 min, large-muscle continuous aerobic mode, and gradual progression.
Push-ups
Body-weight pressing exercise for the chest, triceps and anterior deltoid; an example of shoulder-joint extension.
Circuit Program
A series of exercises performed back-to-back with minimal rest at light loads — very time-efficient and yields small cardiovascular gains.