A great example of a High Intensity Circuit Training workout is the Seven Minute Workout, designed by Brett Klika and Chris Jordan, published in this practical article.
Their workout combines both aerobic and resistance training in a series of 12 exercises that takes 7 minutes to complete:
- Jumping Jacks
- Wall sit
- Push ups
- Abdominal crunches
- Step ups
- Squats
- Triceps dips
- Plank
- High knees running on the spot
- Lunge
- Push ups with rotation
- Side plank
Each exercise is performed for 30 seconds at maximum intensity, doing as many reps as you can, with 10 seconds of rest between exercises.
The circuit was designed to exercise all the major muscle groups and achieve a balance of strength throughout the body. Ideally the exercises should be performed in the order shown above, to allow opposing muscle groups enough time for recovery.
However after a while, for variety and progression you’ll no doubt want to substitute your own exercises into the mix. For example, you could do jumping lunges, push ups with legs elevated, bulgarian split squats etc etc.