We’ve devised a simple at-home circuits workout, which you can do whenever you like, with no equipment needed (apart from an exercise mat or thick towel). It’s a no-fuss way to get your body moving when the gym’s closed, the weather is frightful or you don’t feel comfortable in a group class.
This circuits class mixes cardio and strength exercises at a moderate level. You’ll find full explanations of each exercise below, with easier and harder options to make this workout completely customisable. While it’s been designed to offer a full body workout, you can mix up your levels, or skip or repeat exercises as you wish. It’s your workout – do it your way and enjoy the weight loss- and wellbeing-boosting benefits that Body Magic can bring!
Join the Slimming World circuits class
We recommend resting for 15-45 seconds between exercises – although if you need longer, that’s fine too.
Warm-up
Get prepped for your workout with a 3-minute warm-up:
March on the spot, moving your arms – 30 secs
Rest
Jog on the spot, moving your arms – 30 secs
Rest
Jumping jacks – 30 secs
Rest
Repeat
Warm-up tips:
If you find jumping jacks difficult, make it easier by stepping the movement in and out, one side at a time, instead of jumping.
Circuits class workout
Round 1
Squats – 30 secs
Rest
Skipping – 30 secs
Rest
Repeat round 1 two more times
Round 2
Plank – 30 secs
Rest
High knees – 30 secs
Rest
Repeat round 2 two more times
Round 3
Reverse lunges – 30 secs
Rest
Burpees – 30 secs
Rest
Repeat round 3
Cool-down
5 minutes of gentle full-body stretching (or as long as you like!). Aim to hold each stretch for 8-12 seconds, if you can. You can find leg-stretch examples here.
Exercise how-tos
Squats
- Stand with your feet shoulder-width apart and your arms either down at your sides or crossed at your chest.
- Bend at your knees and make a movement as if you’re sitting back in a chair. Keep the weight in your heels and your heels flat to the floor.
- The ultimate aim is to get the back of your thighs parallel to the floor.
- When squatting, you should still be able to see your toes (try not to bring your knees over your toes).
- Keep your knees in line with your ankles (try not to let your knees roll inwards).
Easier: Use a chair to slowly sit back into and raise up from.
Harder: Stretch your arms out in front of you while squatting. Add a jump to the beginning of your squat movement.
Skipping (no rope required!)
- Stand with your feet shoulder-width apart and your arms down at your sides.
- Jog on the spot, circling your arms as if using a skipping rope.
- If you can, keep your elbows close to your sides – this will activate your back muscles more.
Easier: Instead of jogging, kick your legs out one at a time in a slow skipping movement..
Harder: Hold weights while you’re ‘skipping’. Small water bottles are ideal.
Plank
- Lie face-down on the floor, then push upwards to rest on your forearms and toes.
- Keep your elbows and shoulders in line and pull in your stomach muscles to engage your core.
- Keep your back straight (try not to let your bottom dip). Your body should form a straight line from head to toe.
Easier: Keep your knees on the floor (using the fleshy part of your knee, just above the kneecap).
Harder: Plank jacks. In a plank position, jump your feet in and out (like a jumping jack) while keeping the upper body steady.
High knees
- Start in a standing position.
- Keeping your torso straight, bring your knees up to hip height in a slow jogging motion.
- Pump your arms as if you’re running.
Easier: Use a slower stepping motion.
Harder: Use a quicker running motion.
Reverse lunges
- Start in a standing position.
- Keeping your torso straight, step backwards with one leg, bending at both knees.
- The aim is to get your back knee as close to the floor as possible.
- Keep your front ankle and knee in line (try not to let your knee go over your toes).
Easier: Make your step back shorter and with less bend to the knee. Hold on to a chair (to the side, to avoid leaning forward) for balance.
Harder: Jump lunges. Jump into the reverse lunge movement, landing with a soft, bent knee.
Burpees
- Get into a full push-up position (see half push-up harder option above) on the floor.
- Jump your feet in towards your body and straighten up into a standing position.
Easier: Step your feet in towards your body, then straighten up into a standing position.
Harder: Add a jump to the end of the movement, raising your arms above your head.
If you’re looking for something a little gentler than a circuits class to begin with, you’ll find some great guidance on the NHS Live Well website.
We hope you enjoyed the Slimming World circuits class! The Slimming World activity programme is all about moving more, at a level that suits you, and many of our members enjoy working towards Body Magic awards – which go from Bronze to Platinum. One of the amazing things about a Slimming World group is the encouragement that comes from your Consultant and fellow members. This, together with a wealth of activity ideas, makes moving more a walk in the park!
Join your nearest Slimming World group
If you’re planning to start a new exercise programme, we recommend you check with your GP first –especially if you have an existing health condition, such as high blood pressure, diabetes or asthma. If you’re pregnant, check the suitability of the exercise with your midwife