Beginner Bodyweight Circuit: Off The Sofa Fitness

Everyone has to start somewhere. Every professional was once an amateur. Every expert once a beginner. Clichés for sure, but that doesn’t make them any less true. I think they’re particularly pertinent when considering exercise. I often hear words like; “I’d love to start running, but I’m rubbish”. The majority of us like to do things we’re good at and find it demotivating if we aren’t perfect first time. When it comes to exercise- leave your ego at the door. It really doesn’t matter what level you perceive yourself to be; expert, beginner or anything inbetween. Work to YOUR ability. Push yourself as hard as YOU can. Achieve results for you. We all start somewhere. This could be your start line…

What you need:

  • A sofa, seat or chair
  • Empty floor space 2mx2m


  • 50x star jumps
  • 40x incline mountain climbers
  • 30x abdominal bikes
  • 20x sit down squats
  • 10x incline knee push ups


Complete the full number of repetitions for each exercise before moving on to the next. Take as much time as you need (but push yourself – it’s supposed to be hard and get you heart racing). Don’t worry about speed. It’s not a race. Don’t cheat yourself by doing incomplete reps. Feel free to increase difficulty of exercises if necessary (for example, if the incline knee push ups are too easy- try doing them off the floor). The minimum rounds to do is 1. There is no maximum (although I would suggest if you need to do more than 5 rounds the exercises are too easy and you should move up to a more difficult circuit).

Have a great workout!

For a more individual workout, tailored to your ability and goals, have you considered personal training? To find out if we have a mobile personal trainer in your area click here.

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