Top 15 High-Intensity Circuit Training Plans
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| Top 15 High-Intensity Circuit Training Plans |
HIIT Workout Programs: Everything You Need to Learn to Increase Your Fitness Level
Get ready to step up your workout with these fifteen intense plans in circuit training that will help tone your body and sharpen your brain.
Introduction:
Are you struggling with where to get the motivation to take your fitness regimens to the next level and to the level of your dreams?
What about High-Intensity Circuit Training (HICT) ? HICT workouts incorporate both the resistance and cardio workouts within a given amount of time per session, which yields great outcomes for a given protocol.
1. HICT Plan #1: Full-Body Workout
Warm-up: 5-minute jog
Circuit: 3 * 10 min (with 1 min break in between 2 exercises)
- Burpees x 12
- Jump squats x 12
- Push-ups x 12
- Plank hold x 45 seconds
- Mountain climbers x 12
- Pull up bar –Dumbbell row x 12 (each side).
Bicycle crunches – 12 (per each)
- Box jumps x 12
- Rest for 30 seconds
2. HICT Plan #2: Lower Body Focus
Warm-up: Jumping jacks x 1 minute
Circuit: 7 minutes for each round with 1 minute rests between each round and three such rounds.
- Jump squats x 15
- Lunges x 15 (each leg)
- Deadlifts x 15
- Calf raises x 15
- Glute bridge x 15
– Lateral jumps with the leg and 15 on each side
- Rest for 30 seconds
3. HICT Plan #3: Upper Body Dominance
Warm-up: Arm circles x 1 minute
Circuit: Each fighter can perform 3 min of fighting and will have a break of one min in-between three 3-minute rounds.
- Push-ups x 15
- Incline push-ups x 15
- Dumbbell bench press x 15
Repudiative rivet rows x 15(rows), for each side
- Bicep curls x 15
- Tricep dips x 15
- Hammer curls x 15
- Lateral raises x 15
- Rest for 30 seconds
4. HICT Plan #4: Core Intensive
Warm-up: Plank hold x 1 minute
Circuit: Three 6-minute circuits with one minute break between the circuits.
Bicycle crunches to the limit of 20 for each leg.
Russian twists x 20 (each side)
- Plank x 45 seconds
Side plank on the left x 45 seconds/ On the right x 45 seconds
- Leg raises x 20
Superman x 20 with a 3 seconds pause
- V-ups x 20
- Rest for 30 seconds
5. HICT Plan #5: Cardio-Intense Circuit
Warm-up: High knees x 1 minute
Circuit: There is BV Test: 6 candidates, 3 rounds: 10 minutes (1-min break between rounds).
- High knees x 20 seconds
- Jump squats x 20
- Skater hops x 20 seconds
- Fast feet x 20 seconds
- Burpees x 10
Mountain climbers x 20 seconds
- Box jumps x 20
– Jog in place to the tune of 20 seconds.
- Rest for 30 seconds
6. HICT Plan #6: Sports Specific Training
Warm-up: Agility ladder drills x 2 minutes
Circuit: Between the three rounds of 8 minutes work and 1-minute rest intervals.
- Sprint drills x 20 seconds
- Bounding x 20 seconds
- Skater hops x 20 seconds
Lateral shuttle runs x 20 seconds
- Ball toss x 20 seconds
- Box jumps x 20
- Carioca x 20 seconds
- Power skips x 20
- Rest for 30 seconds
7. HICT Plan #7: Plyometric Power
Warm-up: Jump rope x 2 minutes
Circuit: Three sets of nine minutes with intervals of one minute between the sets.
- Box jumps x 12
- Squat jumps x 12
- Tuck jumps x 12
- Broad jumps x 12
- Clap push-ups x 12
10 min of hip stretches and 12 single-leg squats on each leg
- Depth jumps x 12
- Plyo lunges x 12 (each leg)
- Rest for 30 seconds
8. HICT Plan #8: Kettlebell Circuit
Warm-up: Kettlebell swings x 2 minutes
Circuit: In the LADMAC training there are 3training rounds, each of which is 7 minutes long, with 1 minute break between the rounds.
- Goblet squats x 12
– Kettlebells rows – 12 repetitions – for each side.
- Turkish get-ups×12 of each side
– Kettlebell clean and press – 12 reps (each side)
- Kettlebell thrusters x 12
Renegade rows x 12, both the sides
- Kettlebell swings x 24
- Rest for 30 seconds
9. HICT Plan #9: Battle Ropes
Warm-up: Jumping jacks x 1 minute
Circuit: There were 6 minutes each for three rounds with 1 minute of break between these rounds.
- Waves x 45 seconds
- Plate taps x 45 seconds
Wave tap turn on – off x 45 sec
- Plank waves x 45 seconds
Double wave jump x 45 Second
- Z-chops x 45 seconds
- TGU crunches x 45 seconds
- Rest for 30 seconds
10. HICT Plan #10: Medicine Ball Workout
Warm-up: Jump rope x 2 minutes
Circuit: They spar using 8 minutes for each round and for three rounds with 1 minute for break between the rounds.
All – Twelve – Pull from ground to overhead (each side)
- Med ball sit-ups x 12
- Medicine ball slams x 12
- Side lying clam shells with an MB – 12 repetitions on each side
- Medicine ball burpees x 12
- Russian twists with a medicine ball x 12 (to each side)
– fifty nineteen Medicine ball box jumps x 12
- Rest for 30 seconds
11. HICT Plan #11: TRX Circuit
Warm-up: Arm circles x 1 minute
Circuit: Three 8-minute rounds followed by one-minute rest in between the rounds
- TRX push-ups x 15
- TRX rows x 15 (each side)
– TRX single leg deadlift, 15 reps (every side)
- TRX squat jumps x 15
- TRX plank x 60 seconds
- TRX shoulder tap x 15
TRX bicycle crunch 15 each side
- TRX lunges x 15 (each side)
- Rest for 30 seconds
12. HICT Plan #12: Sandbag Training
Warm-up: Arm circles x 1 minute
Circuit: 7 minutes basic round and three repetitions of this round with one-minute break between the rounds.
– Sandbag Romanian deadlift – fifte
- Sandbag shoulder press x 15
Sandbag clean and press x 15 (each side)
- Sandbag push-ups x 15
- Sandbag squat jump x 15
Sandbag row x 15 (each side)
- Sandbag plank x 60 seconds
Farmer’s walk with sandbags x 30seconds
- Rest for 30 seconds
13. HICT Plan #13: Battle Ropes & Slam Balls
Warm-up: Jumping jacks x 1 minute
Circuit: Power set in 3 sets of 9 areusal with one-minute rests in between the sets.
Battle rope wave x 45 seconds
- Slam ball slam x 45 seconds
Battle rope crunch – 45 sec
Slam ball sit up duration: 45 seconds
– Abdominal crunch x 45 seconds.
Battle rope jump x 45sec
Slam ball overhead will be performed for 45 seconds.
- Rest for 30 seconds
14. HICT Plan #14: Jump Rope Circuit
Warm-up: Jogging in place x 2 minutes
Circuit: 7 minutes each for 3 rounds with 1 minute break between the rounds
Single leg jump rope – forty five seconds each for each lower extremity
- Box jumps x 45 seconds
- Double under x 45 seconds
- Wide jump rope x 45 seconds
- Spiderman jump rope × 45 sec
– Lateral shuffle for 45 minutes
Jump rope sit-up – 45 seconds
- Rest for 30 seconds
15. HICT Plan #15: Dumbbell Circuit
Warm-up: Arm circles x 1 minute
Circuit: Three minutes with 1 minute break between each round and the last round consisting of eight minutes each.
Dumbbell lunges x 15 (each leg)
- Goblet squats x 15
Romanian deadlifts using a pair of dumbbells x 15 reps
- Dumbbell thrusters x 15
– Dumbbell reverse lunge – 15 reps with each leg back.
- Dumbbell lateral raise x 15
- Pull and dumbbell single arm row to the chest level, each for 15 reps on each side
- Dumbbell bench press x 15
- Rest for 30 seconds
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