Circuit Training: HIIT Cardio & Resistance

In this final segment on circuit training I chose to focus on higher intensity cardio intervals. By combining cardio with resistance training, you will increase fat burning capacity during the workout and your metabolic rate after the exercise session. In other words, you will effectively burn more calories during the workout and will continue burning calories after the training has been completed.

In this type of circuit you will replace traditional rest periods with cardio exercises performed for 30 to 60 seconds.  The exercises can be as simple as running in place.  The idea is that you do not rest between sets of strength training but continue to move. The goal is to gradually increase the amount of time and the intensity of the cardio intervals. The increased blood flow between lifts will deliver a bigger muscle pump and potentially boost strength and endurance.

Although the cardio portion of the workout is key, strength training plays an equally important role. Resistance training will allow you to build strength, lean muscle, and burn body fat. You can use either time and resistance (example, chest press for 45 seconds) or a specific number of reps to achieve your goal.

Below is a Cardio-Resistance Circuit you can try. Perform the lifting for 45 seconds and the cardio for 30 to 45 seconds. Repeat each set for a total of 3 times. There is no rest between the sets, so adjust the time and exercises to suit your fitness level.

Set 1: Dumbbell Squats for 45 seconds followed by jogging in place for 45 seconds. Repeat this set a total of 3 times

Set 2: Incline Dumbbell Chest Press & Bench step ups. 45 seconds each for 3 sets


Set 3: Upright Rows & Bench Toe Taps. 45 seconds each. 3 sets

Set 4: Overhead Dumbbell Shoulder Press & Alternating Battling Ropes. 45 seconds each. 3 sets.

Set 5: Barbell Bicep Curls & Double Wave Battling Ropes. 45 seconds each. 3 sets.

Set 6: Tricep Dips & Ball Slams. 45 seconds each. 3 sets. The dips can also be done on a bench with the heels on the floor (see for instructions and video)



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