HIIT workout 1

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:

  1. Jumping Jacks
  2. Wall sit
  3. Push ups
  4. Abdominal crunches
  5. Step ups
  6. Squats
  7. Triceps dips
  8. Plank
  9. High knees running on the spot
  10. Lunge
  11. Push ups with rotation
  12. 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.

Natural Movement Workout 1

Goals: cardiorespiratory fitness, strength, functional movement training

Where: at home, in the garden, in a park

Equipment required: pull up bar or sturdy tree branch; large rock, medicine ball or kettle bell to deadlift;  2 logs or 2 kettle bells for the farmers carry

This is a high intensity circuit training workout. For each type of exercise, either do the number of reps specified below or as many as you can in 30 seconds, with 10 seconds rest between exercises.

Repeat the circuit 3 times:

  • Pull ups x 8
  • Deadlift x 8
  • Bear crawl 20 – 50m
  • Broad jump x 8
  • Farmers carry 50m


Remember to use progressions. If pull ups are too difficult at this stage, then do negative pull-ups: jump up to the top of the movement and slowly lower yourself down under control.