How to do High-Intensity Circuit Training Using Body Weight

HICT can be a fast and efficient way of lose weight and fat and an efficient approach to decreasing insulin resistance too.

• 8-12 repetitions are recommend by ACSM for each major muscle group of a bout
• people with hypertension or heart disease should avoid isometric exercises.
• It may NOT good for training for absolute strength, specific endurance and other specific performance.

Exercise Order

• The object is to allow a series of exercises in proper form and technique in quick succession with minimal rest in between (<=15s)
  • Using opposing muscle groups in subsequent exercises (Upper body, lower body, core, etc.)
  • Alternative between exercises which significantly increase and reduce heart rate (cardio-intensive and strength-intensive)

Number of Exercises

• No ideal number
• 30 seconds a bout is usually enough
• 2-3 circuits may be required to reach exercise purpose, since most people may not exceed 100% V.O2max.

1: HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, Zotero