HIIT Circuit Workout Examples for All Levels

Explore 3 diverse HIIT circuit workout examples designed for all fitness levels to boost your health and wellness journey.
By Taylor

Introduction to HIIT Circuit Workouts

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and burn calories in a short amount of time. By alternating between intense bursts of activity and short rest periods, you can improve your cardiovascular fitness, build muscle, and even boost your metabolism. In this article, we’ll explore three diverse examples of HIIT circuit workouts that you can easily incorporate into your routine, no matter your fitness level.

Example 1: Beginner-Friendly HIIT Circuit

This workout is perfect for those just starting their fitness journey. It combines simple bodyweight exercises that can be done at home without any equipment.

Start with a 5-minute warm-up of light jogging, arm circles, and leg swings to prepare your body. Then, follow this circuit:

  • Jumping Jacks (30 seconds): Stand with feet together and jump while spreading your legs and arms out to the sides. Return to starting position.
  • Bodyweight Squats (30 seconds): Stand with feet shoulder-width apart and lower your body as if sitting back in a chair. Keep your chest up and knees behind your toes.
  • Push-Ups (30 seconds): Start in a plank position and lower your body until your chest nearly touches the floor. Push back up to the starting position. (Knee push-ups are a great modification if needed!)
  • High Knees (30 seconds): Jog in place while lifting your knees as high as possible.
  • Plank (30 seconds): Get into a push-up position and hold it, keeping your body in a straight line.

Repeat this circuit 2-3 times with a 1-minute rest in between each round.

Notes: Focus on form rather than speed. As you get stronger, you can increase the duration of each exercise or the number of rounds.

Example 2: Intermediate HIIT Circuit with Equipment

This circuit is designed for those who have some workout experience and access to basic equipment like dumbbells or resistance bands.

Start with a 5-minute warm-up that includes dynamic stretches and light cardio. Then, try this circuit:

  • Dumbbell Thrusters (40 seconds): Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Squat down, then push up through your heels while pressing the dumbbells overhead.
  • Burpees (40 seconds): From standing, drop into a squat, kick your feet back into a plank, perform a push-up, jump feet back to squat, and explode up into a jump.
  • Mountain Climbers (40 seconds): In a plank position, quickly drive your knees towards your chest, alternating legs.
  • Dumbbell Rows (40 seconds): Bend at your hips with a slight knee bend, holding a dumbbell in each hand, and pull the weights to your sides.
  • Russian Twists (40 seconds): Sit on the ground with your knees bent, lean back slightly, and twist your torso side to side while holding a weight.

Repeat this circuit 3-4 times with a 1-minute rest in between rounds.

Notes: Adjust the weights to ensure you are challenged but can maintain good form. Feel free to increase the duration as you progress.

Example 3: Advanced HIIT Circuit for Maximum Burn

This advanced workout is for those who are already in great shape and looking to push their limits.

Start with a brief warm-up of 5-10 minutes, including dynamic stretches and high-energy movements. Here’s the circuit:

  • Kettlebell Swings (45 seconds): Stand with feet wider than shoulder-width apart, holding a kettlebell between your legs. Hinge at your hips and swing the kettlebell up to shoulder height using the momentum.
  • Tuck Jumps (45 seconds): Jump explosively, bringing your knees to your chest, and land softly.
  • Plyometric Push-Ups (45 seconds): Perform a push-up and explode off the ground, clapping your hands before landing back in the push-up position.
  • Box Jumps (45 seconds): Jump onto a sturdy box or platform, landing softly with knees slightly bent.
  • Bicycle Crunches (45 seconds): Lie on your back and alternate bringing your elbow to the opposite knee while extending the other leg.

Repeat this circuit 4-5 times with a 1-2 minute rest in between rounds.

Notes: Ensure you have proper landing techniques to prevent injury, and consider using a lower surface if you’re new to box jumps. As always, listen to your body and modify where necessary.