HICT Sample Program

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core


Series of 12 exercises to be performed 30 seconds each for a 7-minute total workout.

Folksonomies: health exercise workout

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Obesity (0.967567): dbpedia | freebase
Bodyweight exercise (0.887916): dbpedia | freebase
Exercise (0.864464): dbpedia
Physical exercise (0.800853): dbpedia | freebase | opencyc
Weight training (0.775519): dbpedia | freebase
Exercise physiology (0.750756): dbpedia | freebase
Physical fitness (0.728853): website | dbpedia | freebase
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Periodicals>Journal Article:  Klika, Brett and Jordan, Chris (June 2013), HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment, ACSM'S Health & Fitness Journal, May/June 2013 - Volume 17 - Issue 3 - p 8–13, Retrieved on 2013-05-14
  • Source Material [journals.lww.com]
  • Folksonomies: health exercise