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Bodyweight Circuit Training Routines You Can Do in the Office

Staying active during a busy workday is essential for maintaining both physical and mental health. However, finding the time to visit the gym can be challenging. Luckily, bodyweight circuit training workouts offer a convenient solution that can be performed right in your office. 

Bodyweight workouts make use of your entire body to pull off; no fancy gym equipment is needed here! They can also be completed in a short amount of time, making them perfect for busy professionals. Here are some effective bodyweight exercises, tips, and recommendations to help you get started.

Can Doing Bodyweight Workouts in the Office Help Build Muscle?

Yes, doing bodyweight workouts in the office can help build muscle. Bodyweight squats, push-ups, and lunges are effective forms of strength training that target multiple muscle groups. By applying the principle of progressive overload—gradually increasing the difficulty or intensity of exercises—you can stimulate muscle growth and strength gains. 

Additionally, bodyweight exercises contribute to fat loss and overall fitness as they can help burn calories and enhance muscle endurance. Although they may not match the muscle-building potential of heavy weightlifting, consistent bodyweight training can significantly improve muscle tone, strength, and metabolic health, making it a practical option for office-based fitness routines.

Benefits of Office Bodyweight Circuit Training Workouts

A bodyweight circuit workout involves performing a series of exercises in quick succession, with very little rest time in between. Studies show that the effects of high-intensity interval training (HIIT) are equal to that of traditional endurance training and in minimal time. A bodyweight circuit workout is beneficial because it:

Improves Cardiovascular Health

The high-intensity nature and the minimal rest time in between during circuit training boost heart rate and improve cardiovascular endurance.

Increases Strength and Endurance

Bodyweight exercises target major muscle groups, enhancing overall strength and muscular endurance. A bodyweight workout also helps with building muscle and increasing muscle mass.

Enhances Flexibility and Mobility

Incorporating a variety of movements helps improve flexibility of your body and joint mobility.

Boosts Productivity

Physical activity increases blood flow to the brain, which can enhance focus, creativity, and productivity.

Reduces Stress

Exercise is a proven way to reduce stress and promote a sense of well-being.

Bodyweight Exercises to Include in Your Office Circuit Workout Program

Want to get your heart pumping, destroy stubborn body fat, build muscle, enhance strength, and improve your overall quality of life? A bodyweight circuit training routine can help you out with that. Your own body weight can provide an adequate training load similar to aerobic and resistance training.

Many of these can be easily done in the office, either at your workstation or in an empty conference room. Additionally, most of the exercises we listed here only require your own body weight but some of them will also need the use of a chair, table, mat, or small dumbbells. If you’re not in the office, you can still do these exercises no matter where you are, be it at home, in a hotel room, in a park, or even at a beach.

Before you get started with any of the exercises, it’s important to do a warm-up. Doing a warm-up will help prepare your muscles for the workout ahead, and can also help prevent injury.

With that said, here are some exercises to include in your bodyweight circuit workout!

Bodyweight Squat

This is probably the most popular bodyweight workout. To do exercise, stand with your feet as wide as your shoulders. Next, lower your body as if sitting back in a chair, keeping your chest up and knees over your toes. Push through your heels to return to the initial position.


Assume a push-up position with your arms straight and your hands slightly beyond shoulder-width. Your body should form a straight line from your head to your ankles. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, then push yourself back to the starting position. Do 10 push-ups. 

Good form is the key to doing a successful push-up. If you feel your form slipping, do the push-ups on your knees instead.

Dolphin Push-Ups

A variation of regular push-ups, dolphin push-ups are a great challenge to build your core. Keep your legs even and straight to get the most out of this move. Your knees can have a gentle bend but try to keep them even and straight as well. 


This is a great workout that can enhance your upper body as it gives your arms a challenge and strengthens your core. Your initial position can either be a low or high plank on the floor. If you want to make this more challenging, try lifting one leg at a time.

Side Plank

Side planks are the more challenging form of the regular plank. To do this exercise, lie on your side with your legs straight and your feet stacked on top of each other. Place your forearm flat on the ground and under your shoulder. Push through your feet and forearm to lift your hips up toward the ceiling. 

Step Ups

Does your office have stairs? If it does, here’s a great bodyweight exercise for you. Stand in front of a stair and step one leg up onto the platform. Engage your lower body and core and push through the leading leg until you’re firmly standing on the step. Step back down with the same leg that you led with. Complete as many reps as you can on one leg before switching to the other.

Dips with Leg Extensions

Dips are a great resistance training move. For this exercise, sit on a step or chair, hands next to thighs, knees bent. Push off your chair and bend your elbows into a triceps dip. As you press up, extend the right leg, reaching for the toe with your left hand. Lower and repeat on the other side, alternating sides for 60 seconds.

Single-Leg Balance Touch

Stand tall on your left leg, your knee bent a little. Raise your right foot off the floor until your right knee is bent at 90 degrees. Keeping your lower back naturally arched, bend your hips, reach forward with your right hand, and touch the floor a few inches in front of your left foot.

Bend your knee only as much as needed and push your right leg back. Return to the starting position. Do 10 reps, then repeat on the other leg.

Wall Sit with Knee Lifts

To do this exercise, sit against the wall, knees at 90-degree angles, and weight in the heels. Hold the wall sit position and lift your left foot a few inches off the ground. Lower, then lift your other foot. Continue alternating each foot, staying in your squat. Do this for 60 seconds.

Skater Hop to Floor Tap

For this exercise, stand with your feet shoulder-width apart. Bend your knees slightly, then jump to the right as far as you can, leading with your right foot and swinging your left leg just behind your right. Next, land on your right foot and bend your knee slightly, balancing on that foot for a second. Your right arm should swing behind you as your left arm reaches down to tap the floor.

Pause for a moment, then jump back to the left, landing on your left foot, knee slightly bent. Your left arm should swing behind you as your right arm reaches down to tap the floor. This is 1 rep. Continue to perform reps for 40 seconds.

Tips for Success in Doing an Office Bodyweight Workout Circuit

Set a Schedule

Dedicate a specific exercise time during your day such as during lunch breaks or between meetings.

Start Slow

If you’re new to circuit training, begin with just one round of workout. Do one round more in your next training session, then gradually increase the number of rounds as you increase your strength and endurance.

Modify Exercises

Adjust the intensity of the workout to match your fitness level. For example, if you’re just starting out in your fitness journey and you’re having a difficult time doing push-ups in the proper form, you can start with elevated push-ups instead. For bodyweight squats, you can use a wall support in the beginning until you’re able to hold yourself during the exercise.

Superset Exercises

Once you’ve found that your strength and endurance have increased, you can begin supersetting exercises. This means that the intensity of your workout is much higher, causing greater muscle activation.

An example of a superset would be completing a reverse lunge and then immediately doing another lower-body exercise. The muscular fatigue from doing the lunge will make your next lower-body exercise much more difficult.

Create Balance

When doing a bodyweight exercise, it’s important to switch things up and create a balance of strength throughout the body. This means that you would not want to do the same five exercises for the same muscle groups and then only one exercise for a major muscle group. Instead, you’ll want a healthy mix of exercises that target all parts of the body.

Stay Hydrated

Drink plenty of water throughout the day to keep your body hydrated and ready for exercise.

Eat Your Goals

Combining exercise with a healthy diet is the key to a great physique. For example, if you do strength training while eating in a caloric deficit, you can retain your muscle while burning fat, you can lose weight and create a toned body.

Eat mindfully whenever you can, be aware of your liquid calories, consume fruits and vegetables, and make sure you get enough protein each day.

Wear Comfortable Clothing

Opt for business casual attire that allows for easy movement, or keep workout clothes at the office.

Use Available Space

Identify a small area in your office where you can move freely without distractions or interruptions.

Encourage Colleagues

Invite co-workers to join you for a group workout, which can increase motivation and accountability.

Final Note

Incorporating bodyweight circuit training into your office routine is a practical and effective way to stay fit and healthy. With these exercises, tips, and recommendations, you can easily create a balanced bodyweight workout regimen that fits seamlessly into your busy workday.

Tricia Montano

Tricia founded Pain Free Working in 2019 due to suffering from degenerative disc disease in her L5-S1 from working an office job for the past 18 years. She and her team strive on finding and reviewing the best office equipment to help fellow pain sufferers find relief and to enable people like her to do their jobs comfortably.