High-Intensity Interval Training (HIIT) Circuit Workout Plan

High-Intensity Interval Training (HIIT) circuit workout plan with burpees, jump squats, mountain climbers, and more for full-body fitness - Urban Wellness Guide.

High-Intensity Interval Training (HIIT) is designed to maximize calorie burn, improve cardiovascular fitness, and build strength through short bursts of intense exercise followed by brief rest periods. This circuit workout includes 6 exercises to be performed in succession, with the entire circuit repeated 5 times.

Warm-Up (5-10 Minutes)

  1. Jumping Jacks - 2 minutes

  2. Dynamic Stretching - 3 minutes (arm circles, leg swings, hip rotations)

  3. Butt Kicks - 1 minute

  4. High Knees - 1 minute

HIIT Circuit Workout

Perform each exercise for 30 seconds, followed by 15 seconds of rest. Complete all six exercises to finish one circuit. Rest for 1-2 minutes between circuits. Repeat the entire circuit 5 times.

1. Burpees

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Start standing, drop into a squat position and place your hands on the floor. Kick your feet back into a plank position, perform a push-up, jump your feet back to your hands, and explode up into a jump, reaching your hands overhead. Repeat as quickly as possible.

2. Jump Squats

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Stand with feet shoulder-width apart. Lower into a squat position, then jump explosively, reaching your hands overhead. Land softly and immediately lower into the next squat. Focus on maintaining proper form and engaging your core.

3. Mountain Climbers

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Start in a high plank position. Drive one knee toward your chest, then quickly switch legs, mimicking a running motion. Keep your core engaged and move as quickly as possible while maintaining proper form.

4. Push-Ups

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Begin in a high plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Maintain a straight line from head to heels and engage your core throughout the movement.

5. High Knees

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Stand with feet hip-width apart. Run in place, lifting your knees as high as possible with each step. Pump your arms to maintain momentum and keep your core engaged. Move as quickly as possible.

6. Plank Jacks

  • Duration: 30 seconds

  • Rest: 15 seconds

  • Description: Start in a forearm plank position with your body in a straight line. Jump your feet out wide, then jump them back together. Keep your core engaged and maintain a steady pace throughout the exercise.

Cool Down (5-10 Minutes)

  1. Standing Forward Bend - 1 minute

  2. Child's Pose - 2 minutes

  3. Quad Stretch - 1 minute each leg

  4. Hamstring Stretch - 1 minute each leg

  5. Calf Stretch - 1 minute each leg

Key Benefits:

  • Burns a high number of calories in a short period

  • Improves cardiovascular fitness and endurance

  • Builds strength and muscle tone

  • Enhances metabolism and promotes fat loss

This HIIT circuit workout plan is designed to be efficient and effective, targeting multiple muscle groups and improving overall fitness. For more fitness routines and health tips, visit our Fitness Page.

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