We live in a fast-paced world where a majority of the people are busy almost all the time. Our schedules are so tight that we barely even have time to take care of our bodies, and as a result, a lot of us are not physically fit. We all know that without regular exercise, it’s almost impossible to stay fit.

In order to make exercise more accessible to everyone, a lot of research is carried out yearly. Recently, researchers studied the literature on high-intensity circuit training and created a circuit of bodyweight exercises that can be performed anywhere, within eight minutes or thereabout.

The exercises in the circuit are to be performed repeatedly at high intensity for 30 seconds, with 10 seconds of rest between each exercise. The circuit comprises of 12 exercises and they are:

  1. Jumping Jacks
  2. Wall Sit
  3. Push-Ups
  4. Crunches
  5.  Step-Ups
  6. Squats
  7. Dips
  8. Planks
  9. Running in place
  10. Lunges
  11. Push-Ups with Rotation
  12. Side plank

Although this short bodyweight circuit isn’t capable of building anyone into a professional athlete, it is a great alternative for people who don’t have time to visit the gym. It could also be an excellent option for athletes who are always on the road. Additionally, athletes who want to add more intensity to their workout sessions can repeat the circuit multiple times.

It should be noted that high-intensity circuits are mostly suitable for people who have been working out for some time. It may be difficult for people new to exercises. Most fitness and wellness articles on the internet try to make it look like nothing can be gained from a workout session if it’s not performed within a couple of minutes. I doubt if the authors of those articles actually understand what it takes to exercise at a very high intensity for 4-7 minutes. It is quite stressful and exhausting, yet they make it look like 5 minutes of high-intensity work is much more preferable to 20 minutes on a treadmill.