Body Weight High-Intensity Interval Training backed by Science

Maximum Results in minimal time and equipment

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Circuit consists of 12 different exercises to be done in 470 seconds ( 360 seconds exercising with 110 seconds resting ) in 12 sets performing 202 reps in total .

This circuit shows the original 12-station HICT program as mentioned in the popular article published at the American College of Sports Medicine’s Health & Fitness Journal1, when scientists were trying to “understand the health benefits and practical application of a high-intensity circuit training exercise protocol”.



The goal from its design is to increase heart rate and develop strength.

Exercises are in a special sequence of sets of three different exercise types, they are exercises for:

  1. total body
  2. upper body
  3. lower body
  4. core body

This set of 4 exercise types repeats for 3 times.

In this way the circuit can be performed with minimal resting times between each exercise because as you work another muscle group, you recover the other groups.


Based in other studies, they concluded that an optimal rep count for each exercise is between 15 and 20 reps. And that amount of reps can be done in 30 seconds for most people, that’s why it is arranged in a sequence of 30 seconds and 10 seconds rests, and this is how the magical number of 7 minutes appeared having a 7 minutes workout.

If one time is not enough, the circuit can be repeated 3 times.



1/ 12
20 reps in 30 seconds
Rest 10 seconds
Rest 10 seconds
3/ 12
20 reps in 30 seconds
1: Four-Limbed Staff High (High Plank)
Four-Limbed Staff (Low Plank)
Rest 10 seconds
4/ 12
20 reps in 30 seconds
Rest 10 seconds
5/ 12
20 reps in 30 seconds
Rest 10 seconds
6/ 12
20 reps in 30 seconds
Rest 10 seconds
7/ 12
20 reps in 30 seconds
Rest 10 seconds
8/ 12
30 seconds
Rest 10 seconds
9/ 12
20 reps in 30 seconds
Rest 10 seconds
10/ 12
20 reps in 30 seconds
Rest 10 seconds
11/ 12
20 reps in 30 seconds
Rest 10 seconds
12/ 12
20 reps in 30 seconds



After completing the circuit, you will have performed these exercises

ExerciseTotal Reps# Times UsedTotal Time Segundos
Jumping Jacks20130
Wall Sit1130
Standard Push Up20130
Step Up20130
Chair Dip20130
High Knees20130
T Push-up20130
Side Plank20130

Muscles used

Summary of all the muscles used in this circuit.

Full body workout in 7 minutes HIIT muscles heatmap
Figure 1. Heatmap of muscles used in Full body workout in 7 minutes HIIT.
Muscle# Times Exercised


  • APA Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM’s Health & Fitness Journal: May/June 2013 - Volume 17 - Issue 3 - p 8-13 doi: 10.1249/FIT.0b013e31828cb1e8

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    • Full body workout in 7 minutes HIIT

A high intensity interval training in 7 minutes of a sequence of exercises to give body a full workout in a short time with almost no equipment.

Calisthenics And Street Workout exercises, circuits and progressions.
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