HIIT Circuit Training: Combining Strength and Cardio for Maximum Results

Want to build muscle and torch calories in the same workout? HIIT circuit training is your answer. By combining resistance exercises with cardiovascular bursts in an interval format, you get a comprehensive workout that improves both strength and cardio fitness efficiently.

This guide explains the principles of HIIT circuit training and provides examples of effective interval circuits.

What is HIIT Circuit Training?

HIIT circuit training involves moving through a series of different exercises (stations) with minimal rest between exercises but incorporating defined rest periods between full circuits or rounds. The exercises typically alternate between strength-focused movements and cardio-focused movements, all performed at high intensity during the work periods.

Key Benefits

• Time-Efficient Full Body Workout: Target multiple muscle groups and your cardiovascular system in one session.
• Metabolic Boost: The combination of strength and high-intensity cardio creates a significant metabolic demand and EPOC (afterburn effect).
• Improved Body Composition: Builds/maintains muscle mass while promoting fat loss.
• Engaging Variety: Moving between different exercises keeps workouts interesting and less monotonous.
• Functional Fitness: Often uses compound movements that translate to real-world strength.

Designing Your HIIT Circuit

A good HIIT circuit balances work and rest, and targets different muscle groups or energy systems.

• Exercise Selection: Choose 4-8 exercises. Include a mix of:
  • Upper Body Strength (e.g., Push-ups, Rows)
  • Lower Body Strength (e.g., Squats, Lunges, Kettlebell Swings)
  • Core Exercise (e.g., Plank variations, Russian Twists)
  • Cardio Burst (e.g., Burpees, High Knees, Jumping Jacks, Mountain Climbers)
• Work/Rest Intervals: Common formats include:
  • 45 seconds work / 15 seconds rest per station
  • 40 seconds work / 20 seconds rest per station
  • 30 seconds work / 10-15 seconds rest per station (more advanced)
• Rest Between Circuits: Allow 60-120 seconds of rest after completing all exercises in a circuit.
• Number of Circuits: Aim for 2-4 full circuits, depending on time and fitness level.

Sample HIIT Circuits

Remember to warm up first! Use a timer like Peak Interval to manage the work/rest periods accurately.

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Circuit 1: Bodyweight Focus (40s Work / 20s Rest)

• Exercises:
  1. Bodyweight Squats
  2. Push-ups
  3. Jumping Jacks
  4. Plank Hold
  5. Alternating Lunges
  6. Mountain Climbers
• Rounds: 3
• Rest between rounds: 90 seconds

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Circuit 2: Dumbbell/Kettlebell Mix (45s Work / 15s Rest)

• Exercises:
  1. Kettlebell Swings (or Dumbbell Swings)
  2. Dumbbell Push Press
  3. Burpees (no push-up if needed)
  4. Dumbbell Goblet Squats
  5. Renegade Rows (Dumbbells needed)
  6. High Knees Sprint
• Rounds: 3
• Rest between rounds: 120 seconds

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Circuit 3: Cardio Emphasis (30s Work / 15s Rest)

• Exercises:
  1. Jump Squats
  2. Speed Skaters
  3. Push-up Jacks
  4. Tuck Jumps (or High Knees)
  5. Plank Jacks
  6. Burpees
• Rounds: 4
• Rest between rounds: 60 seconds

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HIIT circuit training offers a dynamic and effective way to combine strength and cardio. Design your own circuit or try one of the examples above for a powerful, time-saving workout.