How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hiit circuit in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

HIIT Circuit: how to do it and muscles worked

The hiit circuit mainly works your cardio and full body. You need bodyweight (no equipment).

Muscles worked

Main

How to do the hiit circuit

1
Pick 4 to 6 simple moves such as squats, mountain climbers, burpees and high knees. Clear some floor space, have water nearby and warm up for 5 minutes first.
2
Work hard for 30 to 40 seconds on each move, then rest 15 to 20 seconds before the next one. Go through all moves to finish one round, and aim for 3 to 5 rounds.
3
Breathe steadily through the effort and keep each rep tidy even when tired.

Form tip: Quality beats speed. If your form starts to fall apart, slow down or swap to an easier version of the move instead of pushing through.

Common questions

Which muscles does the hiit circuit work?: The hiit circuit mainly works your cardio and full body.
What equipment do I need for the hiit circuit?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hiit circuit in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.