Plan a bodyweight home workout.
A bodyweight circuit is defined by intervals rather than sets: exercises times rounds gives the number of work bouts, and each carries a work and rest period. A minute between rounds is added because circuits need a longer break than the within-round rest. The work share is the density of the session — above roughly 60% it is conditioning, and below 40% it behaves more like strength work.
Circuit duration
Intervals = exercises x rounds; session seconds = intervals x (work + rest) + 60 s between rounds
These figures are estimates based on population-average formulas and are intended for training and recreational planning only. They are not medical advice. Consult a qualified health professional before starting or changing an exercise programme, particularly if you have an existing medical condition.
Two to one — such as 40 seconds on and 20 off — suits general conditioning. For strength-focused bodyweight work, longer rests preserve quality.
Three to five for most circuits. Judge by whether the last round looks like the first; if form collapses, cut a round rather than pushing through.
No. Squats, push-ups, lunges, hinges, planks and a pulling movement cover the main patterns, and a pull-up bar or bands widen the options.