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Full Body HIIT Circuit Workout

Click here to download this as a PDF (no email or registration required) 

p.s. HIIT stands for high intensity interval training. They say its great for blasting more fat in less time so that those muscles can show through. You’ve got em, so let’s see ’em work!

What You’ll need

  • Stop watch
  • Water
  • Intensity!

Give your 100% effort through the duration of the each exercise. At max intensity is when each exercise is most effective. Count your reps and make it a point to beat yourself each time.


Time: 35 minute Full Body Circuit

4 rounds /15 sec rest between each exercise + 45 sec recovery time  between each round

1. 30 sec burpees ( no push up)

2. 30 sec elbow plank ( regress to hands as muscles fatigue)

3. 30 sec squat jump (body weight)

4. 30 sec oblique Russian twists (body weight or with small weighted ball)

5. 1 minute jump rope (or high knees)

6. 30 sec push ups ( regress to knees as muscles fatigue)

7. 45 sec Rest, Rehydrate, Recover (begin agin until 4 rounds are complete)

Body Intel

Here’s what parts of your body you’re targeting with each exercise respectively:

1. Abs, triceps, shoulders, legs

2. Shoulders, abs, quads

3. Quads, hamstrings, glutes

4. Oblique Abs

5. Shoulders, Abs, Calves OR Lower Abs, Quad, Upper Glute

6. Chest, Shoulders, Abs


You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is especially true if you (or your family) have a history of high blood pressure, heart disease, or obesity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. The use of any information provided on this site is solely at your own risk.


Posted by:Ashley

Ashley S. is the fire starting founder of ‘Tempel’. As an entrepreneur, fine arts scholar and consultant, she is also a managing executive of business performance firm Patent Ventures. She is a believer, creative, gym bad gyal who loves lifts, and an avocado aficionado.

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