We all have those times really don’t feel like doing a long luxurious workout which is when a simple Hiit circuit is perfect! Get in, get done and get out! All while working up a great sweat and full body fatigue.
Repeat these 5 exercises 3 times through for a quick half hour workout. Only have 30 seconds break between exercises and 1 minute break between sets.


  • Reverse Lunges (alternating)
  • Dumbbell Clean and Jerk – Single Arm (alternating)
  • Ball Squat Press x 15secs  – Ball Sumo Squat Press x 15secs  (twice through)
  • 200m Row
  • Bicycle Sit ups

•••••• Each exercise 1 minute on – 30 seconds break •••••••••

Reverse Lunges

Make sure you take a big step back keeping weight through the front heel. Hold abs in tights and shoulders back, this will help with you stay balanced. This exercise can be done body weight only or add dumbbells to increase muscle fatigue.

Dumbbell Clean and Jerk – Single Arm (alternating)

Choose a dumbbell you can shoulder press comfortably. As you squat to the ground make sure knees don’t knock and your back stays flat, not hunched forward.

Ball Squat Press + Ball Sumo Squat Press (twice through)

Squat each time low as you can with weight through your heels so they don’t lift. Make sure your abs are tights and back is flat with each squat. For sumo squats only turn your toes out so still comfortable, and push your knees back with each squat so knees are over your toes.

200m Row

Fast as you can!

Bicycle Sit ups

Pull belly in towards the floor and try reach elbow to knee each time extending opposite leg out straight.

Not all exercises are suitable for everyone. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. You are responsible for exercising within your limits and seeking medical advice and attention as appropriate. BODYMOTION, its parents, subsidiaries and affiliates are not responsible for any injuries that result from participating in the exercises shown in this program