High Intensity Circuit Training

Everybody gets bored of their mundane, day to day cardio routine. And for some, the results that they were once seeing, slow down and diminish; causing them to wonder what’s gone wrong.

If you are someone who has stopped seeing results, or who is just generally bored of sitting on a bike or jogging on a machine for an hour, then id advise you to try out this fat-torching, heart pounding, intense circuit training!

Perform as many reps as possible in 60 seconds of each exercise.

Rest for 2 minutes between sets, and repeat two more times (total 3 sets)

This type of plan is best used 3 times a week, for up to 8 weeks. It is good to point out that variety is an essential ingredient in your long term fitness goals, so keep your body guessing and change your gym plan every 6-8 weeks.

1. Goblet Squat

Take a medium-light dumbbell; a good gauge is a dumbbell roughly 10% of your body weight.Cup one end of the dumbbell as if you were holding a goblet, so that the end you are holding sits comfortably just below your chin.Keeping your knees in line with you feet (as best you can), imagine you are sitting down onto a chair behind you.

Because you are performing as many of these as possible in 60 seconds, the pace will be slightly faster than a normal squat. Because of this, you should only squat down until your upper legs are parallel with the ground. Squatting any further than this could cause you a knee injury.

2. Mountain Climbers

Take up position as if you were going to perform a press up, with your arms shoulder width apart and not entirely locked out, and your body as straight as possible.

Keeping your body core and abdomen flexed, lift one of your feet off the ground, and bring your knee as close to your chest as possible, touch your foot to the ground, and then return your foot to the starting position.Now perform this on the other leg, and try to increase your speed if you can.

3. Single Arm Dumbbell swing.

Taking a light dumbbell in one hand, assume the squat position with you legs slightly wider than shoulder width apart. Let the dumbbell hand between your legs, holding it with a pronated grip (palms facing away from you).In one swift movement, apply power through your legs to a standing position whilst lifting the dumbbell in front of you. (Your squat will aid in lifting the dumbbell).Repeat on each arm for 30 seconds.


Take two light dumbbells, and assume the press up position using the dumbbells as a type of press up handle.

Perform a press up, and once you are back to the starting position, lift one dumbbell off the floor, and rotate your body so that it looks like you are making a “T” shape on its side.

Return the dumbbell down in a controlled manner and repeat.

5. Split Jump

Stand upright with your legs split so that your right foot is in front of you, and your left is behind you.

Slowly lower yourself to what resembles a lunge position. Just as you reach the bottom of the position, apply power through your legs and jump straight up in the air, whilst at the same time swapping your legs so that you land with your left foot in front, and your right foot behind you.


6. Bent Over Dumbbell Row

Take a light dumbbell in each hand and stand with your feet shoulder width apart.

Now bending your legs slightly, lean your upper body forwards and stick your bum out to keep the natural curve in your back. Your upper body should be almost parallel to the floor. Let the weights hand freely at shoulder width, with a pronated grip (your palms facing away from you)

Keeping your elbows tucked in, bring the dumbbells up and backwards slightly towards your belly button. Flaring your arms and lifting to your chest will cause you to use your rear deltoids and biceps, rather than your lats.

Return the dumbbells to the starting position and repeat.

7.Dumbbell Side Lunge

Take a light dumbbell in each hand, and stand with your feet slightly closer than shoulder width apart.

Holding the dumbbells slightly in front of you, step to the side and perform a kind of single leg squat whilst keeping your other foot planted in the same spot. Apply power through your leg and return to the starting position. Alternate between legs.


Article provided compliments of Alex Lawrence Activhealth Fitness Centre member

~ by admin on January 1, 2017.

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