Project Description

Circuit training is a fun, challenging and effective way to exercise. It’s about performing a high volume of work in a relatively short period of time.

Up the intensity

A traditional circuit structure requires that you perform a series of exercises one after the other with little or no rest in between. You get to take a short breather after you’ve worked through every exercise in the circuit.  

This HICT(High Intensity Circuit Training) protocol combines aerobic and resistance training in this way to maximise energy output, prevent fatigue and keep regular exercise engaging and entertaining.


  • Plié squats
  • Skipping
  • Alternating reverse lunges
  • High knees
  • Sumo deadlifts
  • Step-ups onto bench
  • Curtsy lunges
  • Jump squats
  • Split squat
  • Step up with kickback
  • Hip thrusters on ball
  • Standing calf raises

How to do it

Perform each exercise in the list below for 30 seconds. Focus on form and tempo. 

Rest for 15 seconds before progressing to the next exercise. 

Work through every exercise to complete one circuit. 

Rest for up to 60 seconds between circuits. 

Aim to complete 4 circuits per workout (that’s 40 minutes in total). 

Plié squats 

HOW TO:  Hold a kettlebell in front of you. Position your feet in a very wide stance with your toes pointing out slightly. Squat down. Lower the kettlebell between your legs. Extend your knees and hips to rise back up.

plie squats


HOW TO:  Keep your elbows at waist level with your arms extended out to the side at about an 80-degree angle. Jump using both feet. 

Alternating reverse lunges

HOW TO:  Stand holding dumbbells. Step backwards with one leg while bending the knee of your leading leg. Drop down until the knee of your rear leg is just above the floor. Extend the hip and knee of your leading leg to stand back up. Repeat the movement with the opposite leg.

High knees

HOW TO:  Bring one knee up to belly-button height. Immediately drop it back down while driving your other knee up. Alternate legs as fast as possible while remaining on the same spot.

high knees

Sumo deadlifts

HOW TO:  Position your feet wider than hip-width apart with your toes pointing outwards. Hold two dumbbells to your front. Hinge at your hips and bend your knees to drop down until your thighs are parallel with the floor. Squeeze your glutes as you extend your hips and knees to stand back up.

sumo deadlifts


HOW TO:  Stand facing a bench or elevated surface like a box or step. Place one foot on top of the surface and step up. Drive your trailing knee up. Step back down and repeat with the other leg.

Curtsy lunges 

HOW TO:  While holding dumbbells, lunge back and across with your left leg to perform a curtsy. Bring your left foot back to the starting position. Lunge back and across with your right leg. Continue alternating legs.

Did you know? The curtsy lunge is a great exercise to target your inner thighs and glutes.

Jump squats

HOW TO:  Stand with your feet shoulder-width apart. Drop into a deep squat. Jump up with an explosive movement so that your feet leave the ground. 

jump squats

Split squat

HOW TO:  While holding dumbbells, step forward with one leg. Place the forefoot of the other leg behind you. Lower your body by flexing the knee of your leading leg. Drop down until the knee of the rear leg almost makes contact with the floor. Extend your hips and knees to return to the standing position. Repeat for 15 seconds per leg.

split squat

Step up with glute kickback 

HOW TO:  Stand in front of a step or bench holding dumbbells. Step up onto the platform with one leg. When you reach full extension, activate your glute to kick your free leg straight back. Alternate legs.

step up

Hip thrusters on stability ball 

HOW TO:  Lie back with your head, neck and upper back supported on the ball. Place your feet flat on the floor with your knees bent at 90 degrees. Drop your hips until your bum is just above the floor. Contract your glutes and hamstrings to thrust your hips upward. Extend your hips until your upper torso and quads form a straight line, with your legs bent at 90 degrees again.

hip thrust

Standing calf raises

HOW TO:  Place a weighted object (or you can do this non-weighted) across your back. Stand on your toes until you feel a stretch in the calves, then drop your heels back down, repeat the motion.

calf raise