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This 12 exercise routine, performed in rapid succession, uses intervals to work muscles and heart. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla.
Jordan says high-intensity circuit training (HICT) has been around since 1953, but it is being embraced again as a way of saving on expensive gyms and equipment, as well as time.
As well, Jordan said the exercises use the larger lower muscles then the smaller upper muscles, which helps reduce muscle fatigue. With the combination of aerobic and resistance training in a high-intensity, limited rest design, participants can really feel the burn.

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The researchers believe it’s an efficient way to get aerobic and strength training in one.
But he believes the routine would fall on the side of strength training and less on aerobic and cardio development. But he says it wouldn’t likely compare to someone doing significant amounts of aerobic exercise, such as biking.

When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.
The whole circuit (which can be repeated two to three times) should take about seven minutes and Jordan says to do it no more than three or four times a week.

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