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The 8-Minute Bodyweight Circuit: Does It Actually Work?

An 8-minute, no-equipment workout that actually works - sound like a gimmick? Researchers reviewed the literature on bodyweight exercise and came up with this new circuit.

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I love research that makes exercise more accessible to everyone. An article published by the American College of Sports Medicine[1] does just that.

I love research that makes exercise more accessible to everyone. An article published by the American College of Sports Medicine[1] does just that. Researchers reviewed the literature on high-intensity circuit training and designed a circuit of bodyweight exercises that can be performed anywhere in a little less than eight minutes.

The exercises in the circuit are performed continuously at high intensity for 30 seconds each, with 10 seconds of rest and transition between exercises. The 12 exercises in the circuit are:

1. Jumping Jacks

2. Wall Sit

3. Push-Ups

4. Crunches

5. Step-Ups

6. Squats

7. Dips

8. Planks

9. Running in place

10. Lunges

11. Push-Ups with Rotation

Push-Ups with Rotation

12. Side plank

While this short circuit isn’t going to turn anyone into an elite athlete, it could help break down barriers to exercise for those who won’t make time to get into the gym. It could also be a great option for athletes who travel. Athletes needing even more of a challenge can repeat the circuit multiple times.

High-intensity circuits also depend on the athlete working at high intensity. This is tough for people who are deconditioned or new to exercise. I often read mainstream articles, like this one from the New York Times, that trumpet the fact you can get a complete workout in just a handful of minutes.

I do not believe most of these authors truly understand the demands of working at a very high intensity for 4-7 minutes. It is neither comfortable nor enjoyable, yet they act as if a few minutes of high-intensity work is far preferable to 20 minutes on a treadmill.

I am reminded of a quote from The Princess Bride applied to the phrase ‘high intensity’: “You keep using that word. I do not think it means what you think it means.”

But for the right audience at the right time, this could be a useful circuit for maintaining your fitness while on vacation or getting started exercising with limited time and budget. Try it out and let us know what you think!

References

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 3 – p 8–13. doi: 10.1249/FIT.0b013e31828cb1e8

About Jeff Barnett

Jeff Barnett is a CrossFit affiliate owner, mechanical engineer, and former Marine. He is a Certified Strength and Conditioning Specialist. He holds specialty certifications as a CrossFit Mobility Trainer, CrossFit Olympic Lifting Trainer, CrossFit Gymnastics Trainer and is a USA Weightlifting Sports and Performance Coach. He holds a bachelor’s degree in Mechanical Engineering and an MBA.

Jeff served as a Marine officer from 2003-2007 and deployed to Fallujah in 2006. After leaving the Marine Corps he co-founded CrossFit Impulse in 2009. His writing focuses on fitness, nutrition, and leadership. Jeff’s writing has appeared in publications as diverse as The New York Times and CrossFit Journal.

Jeff competed in the CrossFit Games Southeast Regionals in 2010 as an individual competitor and 2012 as a team competitor. If you don’t find him training hard or coaching athletes to PRs at CrossFit Impulse, then he’s probably wakeboarding, snowboarding, or eating meat off the bone.

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