Intermediate Difficulty

This circuit training hiit workout will help you build strength, burn calories, and increase stamina all at the same time. HASfit’s circuit workouts are great for both men and women. The circuit exercises are designed to be used in the gym.

Circuit Workout Instructions: Complete 4 rounds of each exercise without resting.
One Arm Dumbbell Chest Press x 12 each arm
One Arm Dumbbell Snatch x 12 each arm
180 Touchdowns x 12
Kettlebell Sot Press x 8 each arm
One Leg Raise + Crunch x 8 each leg
Medicine Ball Earthquake x 12

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Advanced Difficulty

Complete 4 rounds of all 4 high intensity exercises: Dumbbell Clean + Front Squat + Push Jerk, Burpee + Mountain Climbers, Dumbbell Snatch from floor, Claw
Round 1: 4 Minutes of 60 seconds each
Round 2: 3 minutes of 45 seconds each
Round 3: 2 minutes of 30 seconds each
Round 4: 1 minute of 15 seconds each
10 minutes total without breaking

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Intermediate Difficulty

This fat torching circuit training workout in the gym is great for both men and women. The circuit exercises and circuit workouts will improve both strength and conditioning.

Circuit Work Outs Instructions: Sets x Repetitions. Complete each set with 30-45 seconds break in between.
High Plank Kick Through 4 x 30 seconds
Straight Arm Pulldown 4 x 12
Decline Dumbbell Chest Press 4 x 12
45 Degree Leg Extensions 4 x 30 seconds
Reverse Dumbbell Bentover Rows 4 x 12
Around the World 4 x 30 seconds
Kettlebell Sumo Deadlift 4 x 12

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Advanced Difficulty

Complete 4 Rounds of each exercise in sequential order only breaking when absolutely necessary. Try your best to keep moving.

High Plank Triceps Kickbacks x 8 each side
Box Squats x 8
Lat Bar Face Pull x 12
Forward and Back Jumps x 30 seconds
Dumbbell Seated Arnold Press + Curl x 12
Kettlebell Swing to Overhead x 12

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Ultimate Warrior Difficulty

Complete 6 rounds for time.

Perform each exercise at high intensity for the prescribed time to complete one round. Choose only one B workout.

Total Body Ballistic Push-ups x 8
4 Direction Broad Jumps x 16 (4 each direction)
1 and 1/4 Pull-ups Supinated Grip x 8
High Snatch Pull from Hang x 8
Front Squat + Push Jerk x 8

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Advanced Difficulty

Complete 4 rounds for time.

Perform each exercise at high intensity for the prescribed time to complete one round. 

Conventional Barbell Deadlift x 4
Fallout Push-ups x 5
Supinated Pull-ups (palms facing you) x 8
Burpees x 10
Air Squats x 25
Medicine Ball Crunch + Knee Raise x 50

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Ultimate Warrior Difficulty

Complete all movements in order for as many rounds as possible in 20 minutes.

Perform each exercise at high intensity for the prescribed time to complete one round. Choose only one B workout.
A. DB Push-up + Row Crawl x 8 steps w/ 25lb DB’s
B1. Partner Fireman Pick-ups x 5 pick-ups each
B2. Pistol Squats x 8 each leg
C. Snatch from Hang x 8 75lbs
D. Hurdle Broad Jumps x 8 over an 18 inch hurdle
E. Toes to Bar x 8

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Ultimate Warrior Difficulty

Perform each exercise at high intensity for the prescribed set and repetitions.

Spiderman Push-up or Ballistic Spirderman Push-up 4 x 8
Lateral Broad Jumps 4 x 8
Pull-up + Toes To Bar 4 x 8
Double Unders Jump Rope 4 x 8
Dip + Leg or Knee Raise 4 x 8

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Ultimate Warrior Difficulty

Complete all movements for time in order for 5 rounds.

Perform each exercise at high intensity for the prescribed repetitions to complete one round.

Total Body Ballistic Push-ups x 8
Scissor Jumps x 12
One Arm DB Snatch x 8(each)
Sott Press x 8
Barbell Fallout x 8

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Ultimate Warrior Difficulty

Complete all movements for time in order for 5 rounds.

Perform each exercise at high intensity for the prescribed repetitions to complete one round.

Jumping Ballistic Pull-ups x 8
Hanging Knees To Elbows x 8
Handstand Push-up x 8
Knee Tuck Jump x 8
Knee Jump to Squat x 8

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