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
Source:HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment
