Although dumbbells, resistance bands, barbells and machines are effective ways to build muscle, using your own body weight as resistance is a convenient way to build lean muscle mass while improving flexibility and cardiovascular fitness. Circuit training consists of cardio and resistance exercises performed for 30 to 90 seconds with no rest between exercises. Using your own body weight makes it simple to perform circuits at home.
Squats
Squats target your entire lower body including your glutes, hamstrings, quadriceps and calves. Start with your legs shoulder-width apart. Bend your knees, keeping your abdominal muscles in tight. Bend until your quads are parallel to the floor. Keep your heels on the ground and think of sitting in a chair when performing the exercise. Avoid letting your knees go past your toes, which can cause knee injuries. Slowly straighten your legs without locking your knees between each repetition. For a cardiovascular workout, add squat jumps to your circuit. These are similar to squats, but you jump off the ground each time you come up from the squat position.
Pushups
Pushups work your core, shoulders, chest and legs. This exercise can be performed on your knees or your feet, depending on your skill level. Start on your hands and knees with your hands directly beneath your shoulders. Straighten your legs behind you and balance on the balls of your toes, so that your weight is distributed between your hands and feet. Point your fingers forward with your abs engaged. Bend at the elbows and lower yourself toward the ground. Stop when your elbows are at a 90-degree angle. Push your body back up as you straighten your elbows. Keep your back straight and your abs in to avoid curving your spine or straining your lower back.
Lunges
Jumping lunges, alternating lunges and walking lunges strengthen your lower body. A basic lunge is performed by stepping forward on one foot and bending both knees until your back leg is perpendicular to the floor. Your front knee should not go past the toe. Push into your back heel to stand back up.
Alternating lunges are performed like a basic lunge, except you start with your feet shoulder-width apart. Step forward with your right leg, perform a lunge, then bring your right back to your left foot. Repeat on the left foot.
Walking lunges are basic lunges in motion. Start with your feet shoulder-width apart. Step forward with your right foot, perform a lunge, then bring your left foot up to meet your right foot. Repeat on the left foot. Continue moving forward as you perform each repetition.
Jumping lunges add a jump and a leg switch between lunges. Perform a basic lunge, then jump up into the air as your come up. Switch your feet in the air so that the opposite leg is in front. Land softly with your knees bent after each jump.
Squat Thrusts
Squat thrusts target all major muscle groups, especially your thighs, abdominal muscles and shoulders. Start with your feet shoulder-width apart. Jump up into the air and come down into a deep squat with your hands on the floor beside your feet. Thrust your legs back into the pushup position, then hop your feet back to your hands and jump up with your arms extended. For less impact, remove the jump or bring your feet back, one foot at a time.
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