At-Home Interval Circuit Workout (Dynamic Movement + Isometric Holds)

Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home!

Two workout posts this week because it’s always nice to hit it hard after a long holiday weekend of r ‘n r. If you missed Monday’s, you can peep it here. This post ended up being (visually) long so I’m going to get right to it!

At-Home Interval Circuit Workout

Equipment I Used:

This workout is broken up into three circuits, all of which are structured the same. Rest for 1-2 minutes in between each circuit.

Each circuit is made up of three sequences. Each sequence is 30 seconds of explosive movement, 30 seconds of holding a position and 15 seconds of rest. You go through the circuit three times. So for each circuit I set my interval timer for 9 rounds of 30 sec / 30 sec / 15 sec. If this sounds complicated, it’ll make more sense when you look at the exercises. For example, one sequence in the first circuit is 30 seconds jumps squats, 30 seconds holding a squat, 15 seconds rest. All the sequences basically take an exercise and break it into movement and static hold.

I made a printable cheat sheet for this workout (like the one I did here) since it might be confusing. It’s below the exercise descriptions and hopefully makes it easier! Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home!


Go through the following three times:

30 seconds JUMP SQUATS | 30 seconds SQUAT HOLD | 15 seconds REST  

  • Jump Squat – Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.

30 seconds LUNGE HOPS RIGHT | 30 seconds LUNGE HOLD RIGHT | 15 seconds REST

  • Lunge Hops – Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this, it’s a small upward hop, pushing off the balls of the feet.

30 seconds LUNGE HOPS LEFT | 30 seconds LUNGE HOLD LEFT | 15 seconds REST


Go through the following three times:

30 seconds MOUNTAIN CLIMBERS | 30 seconds PLANK | 15 seconds REST

  • Mountain Climbers – These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

30 seconds FOREARM PLANK JACKS | 30 seconds FOREARM PLANK | 15 seconds REST

  • Plank Jacks – Start in a forearm plank position with elbows aligned underneath shoulders. Jump feet out to the sides (like a horizontal jumping jack) and quickly back together. Try to hold a strong plank alignment with your upper body as you jump the feet out and in—don’t let your butt pike up into the air or hips sag downward.
  • Forearm Plank – Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors)

30 seconds PLANK JUMPS | 30 seconds PLANK | 15 seconds REST

  • Plank Jumps – Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank.


Go through the following three times:

30 seconds JUMP TUCKS | 30 seconds SQUAT HOLD | 15 seconds REST

  • Jump Tucks – Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees. These are tiring—try to do as many in a row as you can; if you need to slow down the pace, add in a little hop or two in between each one.

30 seconds BURPEES | 30 seconds PLANK | 15 seconds REST

  • Burpees – Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.

30 seconds PUSH UP JACKS | 30 seconds LOW PUSH UP HOLD | 15 seconds REST

  • Push Up Jacks – For this push up variation, start in a plank position with your hands a little wider than shoulder width. As you bend your elbows and lower, jump your feet out wide (like a jumping jack). From your lowest point, press back up, straightening your arms and jumping your feet back together in starting position. These movement should be explosive. Jack wide at the same time you lower down with the arms, catching yourself in a wide low push up. Explosively  jump feet and press back up together.
  • Low Push Up Hold – For this, I want your hands close in to the sides of your body (tricep push up). To get into the hold with proper alignment, start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight.MODIFY by holding the push up from your knees. Just make sure your hips are still lowered so that your butt isn’t sticking up into the air. Think of lowering from your knees rather than your hips to achieve this. I always have to modify after a couple rounds of these!

Printable Workout Cheat Sheet

Click HERE or the image below to open up a printable PDF version.


Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home! Heroine Sports leggings + Vimmia top

WEARING | Heroine Sport capris c/o Shopbop // Vimmia tank // Nike sneakers (similar)

Big thanks to Shopbop for hooking a sister up with these Racing Capris by Heroine Sport (the color I’m wearing is currently 30% off!). I love the sheer front and black panel sides contrasting the teal. Paired with over-the-knee socks and high boots, I think they’re perfectly acceptable to wear out of the gym as well. 🙂 Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings

WEARING | Heroine Sport capris c/o Shopbop // hoodie & sweater poncho from Stitch Fix // Aldo boots (old but similar here) // Lululemon legwarmers (old but similar here) // H&M bag (old but similar here)

Enjoy the rest of your day! I’m teaching tonight at Btone and there are still some open machines if anyone local wants a good burn! 😉



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  1. This looks like an awesome workout. I’m such a fan of doing a strength or explosive move and following it up with an isometric move. Or a cardio AND isometric move!

  2. This workout looks killer! It’s always a challenge to hold still after working the same muscles previously. Longest 30 seconds ever! lol

  3. Great workout!You trigger different muscle groups in a different way at the same time!Super!The leggings are great!

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