Body Weight High-Intensity Interval Training backed by Science

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”.

Analysis

Design

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.

Reps

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.

Video

Circuit

1/ 12

Jumping Jacks

20 reps in 30 seconds

Rest 10 seconds

2/ 12

Wall Sit

30 seconds

Rest 10 seconds

3/ 12

Standard Push Up

20 reps in 30 seconds

Rest 10 seconds

4/ 12

Crunches

20 reps in 30 seconds

Rest 10 seconds

5/ 12

Step Up

20 reps in 30 seconds

Rest 10 seconds

6/ 12

Squats

20 reps in 30 seconds

Rest 10 seconds

7/ 12

Chair Dip

20 reps in 30 seconds

Rest 10 seconds

8/ 12

Plank

30 seconds

Rest 10 seconds

9/ 12

High Knees

20 reps in 30 seconds

Rest 10 seconds

10/ 12

Lunge

20 reps in 30 seconds

Rest 10 seconds

11/ 12

T Push-up

20 reps in 30 seconds

Rest 10 seconds

12/ 12

Side Plank

20 reps in 30 seconds

Exercises for stretch/relax are not counted in muscles heatmat map and muscle charts

Stats

Total

After completing the circuit, you will have performed these exercises

Exercise	Total Reps	# Times Used	Total Time Segundos
Jumping Jacks	20	1	30
Wall Sit	1	1	30
Standard Push Up	20	1	30
Crunches	20	1	30
Step Up	20	1	30
Squats	20	1	30
Chair Dip	20	1	30
Plank	1	1	30
High Knees	20	1	30
Lunge	20	1	30
T Push-up	20	1	30
Side Plank	20	1	30

Muscles used

Summary of all the muscles used in this circuit.

Muscle	# Times Exercised
Glutes	7
Quadriceps	5
Hamstrings	4
Deltoids	3
Triceps	3
Abdomen	3
Pectorals	2
Calves	1
Adductors	1
Obliques	1

References

• 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