High Intensity Interval Training (HIIT) Bodyweight Circuit

OK this little circuit has made me feel less than conscious a few times…

The key is to PUSH yourself to your limits… that’s why it’s such a short workout – because you can’t push yourself hard during long workouts – you’ll inevitably pace yourself because you know you’ve got to get through it.

Check out the video then read the details after the jump:

This is an awesome workout to do with a partner, that way you push each other and rest only as long as the partner takes to complete the circuit…

3 x Chinups
6-8 Broad Jumps (distance of gym)
3 x Clap Pushups
Sprint Back

Do it again, that equals ONE interval.

Do a total of 4-8 intervals…

Build your way up, that way you’ll be able to build up your form and speed endurance as opposed to just slogging through 8 sloppy intervals right away.

Let me know what you think – leave a comment below!

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28 Comments on "High Intensity Interval Training (HIIT) Bodyweight Circuit"

3 years 2 months ago

Thanks for giving your ideas here. The other thing is that when a problem comes up with a pc motherboard, folks should not take the risk regarding repairing the item themselves for if it is not done right it can lead to irreparable damage to the whole laptop. Most commonly it is safe just to approach the dealer of the laptop with the repair of the motherboard. They’ve got technicians who may have an expertise in dealing with mobile computer motherboard troubles and can get the right prognosis and accomplish repairs.

3 years 4 months ago

Hi Eric,

Just to double conform, did u once post saying that some people mistake workouts like HIIT or Tabata to be an ultimate MMA workout (maybe even the ONLY workout necessary for MMA)?? Because until this, i thought hard circuits were just hard circuits but an essential part of an MMA program. And HIIT were just HIIT or Crossfit (CF) is just CF but all good for the average joe looking for a quick workout or for general but specific HEALTH fitness.

Pls advise!! Yikes!!

4 years 9 months ago

hi Eric, i am 17 years of age and am looking to get an 8 pack but am stuck a flabby gut, huge love handles and lower back fat i cannot seem to burn it off. i have had some experience with the gym and have definitely improved my fitness level but have not quite reached my goal yet. The more ab exercises i do i only feel bigger. I have done my research on h.i.i.t and feel it is extremely good i am just not sure how to implement it with strength training and i am looking to lower my body fat level and achieve muscle mass growth without the use of steroids or protein shakes, etc… There are a lot of information out there and do not know how to go about reaching my goal. I have been fat for as long as i can remember and i am more than determent to get it off. I would really appreciate it if you could give me like a workout plan or something for me to achieve my goal.

Thank you so much in advance,
Yours respectively

jorge gutierrez
5 years 7 months ago

hi eric do you have 20 min good caredio workout

jorge gutierrez
5 years 7 months ago


5 years 7 months ago

Stick with it for at least 3-4 weeks total before switching…

Give yourself 1-2 weeks off of Anaerobic endurance work, then you can try this program…

5 years 7 months ago

Wow Sam, if your training is as intense as your posts, then you are definitely giving 100%, I’m impressed. A word of warning though:
About 13 years ago I went mad for intensity; I used to train x2 day: every morning run 3 miles (5k) & do 100 push ups, 100 squats and 100 sit ups and then martial arts in the evenings. On Sundays I’d run 10 miles (16k). Unsurprisingly as there was no programme to my approach after about 2 years I was crippled with injuries.
In short I was knackered and it ended my martial arts career. I had to stop training, put on weight became unfit etc. 4 years ago I decided to turn things around and get back into the fitness. About a year ago I discovered MMA. I was delighted as I used to cross train in the martial arts and now with MMA there I had a one stop shop. Nowadays I’m very careful on how I train, rest is as important as training in my book. The club I’m in is full of young guys who are just like me when I was their age: all over training. I regularly beat these guys when we spar, despite the fact they train twice as hard as I do, because their training isn’t focused (also I’m a sneaky SOB and that doesn’t go away with age). However when I do train, I do give 100%.
I can only talk from my experience but I believe following a programme like Eric’s makes a lot more sense than going hell for leather every day. That’s my 5 cents. Good luck to everyone reading this: don’t make the same mistake i did.

5 years 7 months ago

It’s not about going insane every day, or running excessively. It IS about doing enough very high intensity anaerobic intervals and disciplined progressive calisthenics to failure relative to your competitors. Top level guys always have this component in their program, and most of the time, a lot of it. Eric knows about the importance of this type of training. We are really just nitpicking about how frequently, and whether very high intensity actually means mindboggling intensity once in a while. I respect Eric’s program immensely, and if I were still competing, I would probably be following it with very few, if any, changes. Thanks for commenting, and please wish me a happy fortieth (today). Talk about midlife crisis !!!! I used to do full body plancks or whatever their called, ala Rocky, off my shoulders. Now I’m just an old guy (with permanent side effects) tellin’ stories . Ugh. :)

5 years 7 months ago

happy bday dude!

jorge gutierre
5 years 7 months ago

hey eric nice workout im a 43 years old commercial pilot hope can make it in a few time

5 years 7 months ago


I don’t disagree with you… What I’m saying is…

1st = Intelligent Programming
2nd = Intensity and Effort

Yes you need both, but why work super hard on a sub par program, when you can work smarter and get better and faster results with less side effects?

Sure, some athletes have made it just by working hard, but these are the few, many cannot handle the level of intensity that others could to get a certain result, but with proper programming the result could be had w/o having to beat everyone to the ground then see who’s left standing… that’s a very OLD school mentality that we can overcome with intelligent programming.

5 years 7 months ago

You do have a good point. It does reflect a high training dose approach, and see who can handle it. The thing is, 9 times out of 10, top level athletes use this approach. I do understand what you’re asking – could they have done even better by toning it back a bit, and using complex periodization ? An excellent question, and an unanswered one, really. I soften my stance, and concede you very well could be right about that. Oh, and I meant to say could kick OUR asses (not personalize it the way it reads). Having said all that, the thing that I notice lacking in people’s programs, most of the time, is intensity relative to their top level opponents. Just food for thought I guess. Thanks again for all your insight, Eric. You are a great asset to MMA conditioning science.

5 years 7 months ago


Looks freaking awesome! One question, our martial arts school doesn’t have a chin up bar, what can I use in place of chin ups?


5 years 7 months ago

You can do partner Inverted rows if you’re doing this with a partner or in a group… I’ll make a vid and post it up next chance I get…

Or you can do Hand walkouts… They’re awesome too and can get the pulling muscles working, albeit not as much as chins or row variations…

Laurence Griffiths
5 years 7 months ago


May be missing something here, but I am supposed to rest between each interval or keep going until I’ve done 4-8 intervals? (can’t get video to work to find out!).


5 years 7 months ago
5 years 7 months ago

verry nice circut . What do you think of changing the clap pushup for a burpee?

5 years 7 months ago

I would leave the clap pushup in because I want to give the legs the micro break between the Broad Jumps and Sprints…

5 years 7 months ago

Thanks for the workout Eric. I’m in the power phase of ultimatemma. Can this take the place of NRG after lifting – or do it fresh on my off days?

5 years 7 months ago

Hey Greg,

This is actually not a good replacement for the NRG complexes…

However, it works well during the Base Conditioning phase in place of the other Anaerobic Endurance workouts I’ve got outlined…

Make sure you hit me up after you’re done the Power/Taper phase with your results!

5 years 7 months ago

That looks like a great work out, I’m a big fan of HIIT myself: it’s very handy if you only have 20 minutes to do a workout (8 minutes plus warm up & cool down afterwards). I’m a big believer in training (nearly) every day. Dudes who say they don’t have time to exercise should look at this stuff…rather than farting around in a gym for 2 hours once a week. Speaking of gyms that one looks impressive, you should see what we have to put up with in Ireland…I’m literally green with envy.

Guy (South Africa)
5 years 7 months ago

Damn dude, that’s gonna burn a bit!

5 years 7 months ago

Great workout Eric & I enjoyed your little dig at Crossfit. Fitness should be as much about longevity as it is about how impressive your current workout is.

5 years 7 months ago

Having an MS with distinction in exercise science, I feel compelled to comment about criticizing a workout regiment because it is too intense. While I haven’t looked at the crossfit program, I can imagine what it entails. If tendonitis, etc is a problem, reduce workout frequency as needed. Athletes who train as closely as possible to the athletic demands of the event itself are the ones who usually excel. Put another way, how do you think coaches like the great Dan Gable of U of Iowa fame are able to create such dominant athletes so consistently ? Intensity my friend. Intensity.

5 years 7 months ago

Definitely check out crossfit and once you see what it’s all about, and with your background, you should get what I’m talking about…

Obviously there’s nothing wrong with intensity – as I said, this circuit almost made me pass out…

BUT – there is programming behind it… Dan Gable created intelligent programs for his athletes, he didn’t simply beat them into the ground with whatever workout he felt like doing that day.

5 years 7 months ago

Sounds like they don’t do any periodization at all, which is not good, of course. I’ll check it out, and thanks for all your scientifically based insight into MMA conditioning BTW. It’s great to see people like yourself in the industry, instead of, how shall we say, what passes for advice out there…

5 years 7 months ago

Okay. Eric, you have a point, but so do I. Athletes in sports like swimming, cycling, and wrestling have realized that the only way to reasonably compete is to knock on “death’s door” on virtually a daily basis. If the athlete does not train in this way (meaning very hardcore anaearobic intervals of varying duration) defeat is assured. Opponents who do train seriously in this manner will find little challenge with those who choose to, what shall we call it, overperiodize… For example, Alexander Karelin, probably the greatest wrestler in recent history, when asked, what allows you to do what you do ?? “It’s because I do everyday, what no-one does any day.” (translation) Of course there is some grandstanding, but the truth remains – whether it’s Miller on the slopes, Couture in the ring, or Armstrong on the bike. INTENSITY – MORE THAN YOUR OPPONENT’S OR YOU WILL BE LEFT BEHIND. If you have to ice your tendonitis, then do it, but don’t act like you are training intensely when you are not. MMA has not yet broken through this so-called barrier of real training, but it will. It is inevitable. I welcome your comments. There is a reason I can do almost 100 one armers with the same arm at age 40. INTENSITY OF TRAINING OVER TIME. If you do not train in this way, you will fail in your competitive goals. A mediocre circus acrobat or a damn figure skater can kick your ass. Why? INTENSITY OF TRAINING ON VIRTUALLY A DAILY BASIS.

5 years 7 months ago

Man, that is an intense interval workout! I do not envy your amateur boxing opponents, for you will have some impressive power behind you.

It’s gonna be a long while before I can even try that, as I injured my right knee almost 3 weeks ago. I took a step and it just gave out on me (twist, *crack* ow!). Now I can’t squat or walk up or down stairs normally with it. I got it x-rayed, but not sure what to expect.

If and when I recover this looks like a great kind of workout to do in a park! I’ll be the only guy my size (240 lbs) running and moving with the wildness of a kid. Bodyweight training rules!