HICT (High Intensity Circuit Training) is a workout that combines resistance training and cardio, alternating upper and lower body exercises. When creating your own HICT workout, be sure to combine high intensity and lower intensity movements.
Research has demonstrated that improvements can be made in VO2max and insulin sensitivity in as little as 4 minutes of total exercise time in an HICT session!
HICT Workout Example
Try out this workout below to gain the benefits of HICT. Each exercise should be performed for 30 seconds. Rest for 10 seconds between exercises. 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)
Hope you enjoyed this workout! Don’t forget to stretch when you are finished! For more workouts, check out this and this.
Photo source for photos that were not me: PopSugar
Men, sorry there are only pictures of females doing the exercises… You can do this workout, too!
