The Eight-Minute Bodyweight Circuit: Does It Actually Work?

I like analysis that makes train extra accessible to everybody. An article printed by the American College of Sports Medicine[1] does simply that. Researchers reviewed the literature on high-intensity circuit coaching and designed a circuit of body weight workouts that may be carried out anyplace in rather less than eight minutes.


The workouts within the circuit are carried out constantly at excessive depth for 30 seconds every, with 10 seconds of relaxation and transition between workouts. The 12 workouts within the circuit are:



1. Jumping Jacks

2. Wall Sit


three. Push-Ups


Four. Crunches


5. Step-Ups


6. Squats


7. Dips

Eight. Planks

9. Running in place

10. Lunges

11. Push-Ups with Rotation

The 8-Minute Bodyweight Circuit: Does It Actually Work? - Fitness, bodyweight exercise, bodyweight, squats, circuit training, lunges, dips, planks, jumping jacks, push-ups, wall sits, step ups

12. Side plank


While this brief circuit isn’t going to show anybody into an elite athlete, it may assist break down limitations to train for individuals who gained’t make time to get into the gymnasium. It is also an incredible possibility for athletes who journey. Athletes needing much more of a problem can repeat the circuit a number of instances.


High-intensity circuits additionally rely on the athlete working at excessive depth. This is hard for people who find themselves deconditioned or new to train. I typically learn mainstream articles, like this one from the New York Times, that trumpet the very fact you will get an entire exercise in only a handful of minutes.


I don’t imagine most of those authors actually perceive the calls for of working at a really excessive depth for Four-7 minutes. It is neither snug nor pleasing, but they act as if a couple of minutes of high-intensity work is much preferable to 20 minutes on a treadmill.



I’m reminded of a quote from The Princess Bride utilized to the phrase ‘excessive depth’: “You keep using that word. I do not think it means what you think it means.”


But for the appropriate viewers on the proper time, this might be a helpful circuit for sustaining your health whereas on trip or getting began exercising with restricted time and finances. Try it out and tell us what you suppose!



1. Brett Klika and Chris Jordan. High-Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment. ACSM’S Health & Fitness Journal: May/June 2013 – Volume 17 – Issue three – p Eight–13. doi: 10.1249/FIT.0b013e31828cb1e8

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