High-Intensity Circuit Training Workout

Variation 1 — Full Body, No Equipment Needed

I have designed a full-body circuit workout aimed to fully engage most parts of the body (upper and lower body, and core) under minimal time (16–24mins). This workout would be especially good for individuals who need time efficient workouts to balance their busy schedules with their health and wellbeing. The nature of this workout is to work both the cardiovascular and muscular system so expect improvements such as decrease in body fat and increase in muscle strength. Information regarding the benefits of this type of workout will be found in my previous article here.

Frequency

2 days/week for beginners

3 -4 days/week as you advance

Type and Intensity

The very nature of this workout is high-intensity as it combines both cardio and resistance training, resulting in it being very taxing on your body. For beginners it is important to control your breathing and to perform the exercises at a pace/tempo that is best suited for you. These workouts are usually performed at 80–90% of your maximum heart rate (MHR) in order to elicit improvements over time.

Time

• Circuit = 3mins (Beginner) 5mins (Advanced)