title={HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment},
  author={Brett Klika and Christian A. Jordan},
  journal={Acsm's Health \& Fitness Journal},
To understand the health benefits and practical application of a high-intensity circuit training exercise protocol. 

High intensity versus endurance training: Are physiological and biomechanical adaptations preserved 2 months following the completion of an intensive exercise intervention.

Thesis (Master, Kinesiology & Health Studies) -- Queen's University, 2013-10-31 15:08:15.524


Bodyweight exercises should be incorporated into an exercise program to address performance gaps, improve movement quality, and maintain/accelerate progress. Incorporate bodyweight exercises

Physiological and Perceptual Responses to High-Intensity Circuit Training using Body Weight as Resistance: Are There Sex-Specific Differences?

Data suggest that there are distinct, sex-specific physiological and perceptual responses to HICT; thus,sex-specific exercise prescription considerations are warranted.

Short and Sweet: HIIT Training in PE

Proposed is an alternative approach to traditional fitness testing that not only improves fitness but gives students the tools needed to stay active for life.

Circuit Training - Is it Effective in Improving Anaerobic Lactacid Capacity?

: The present study was aimed at discovering the effectiveness of circuit training in improving anaerobic lactacid capacity using 10 posts (movements) in 16 meetings. To this end, a one-group pretest

Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach.

It is concluded that simple BWT- requiring minimal time commitment and no specialized equipment - can enhance cardiorespiratory fitness in inactive adults and have relevance for individuals seeking practical, time-efficient approaches to exercise.

Comparison of the effects of high-intensity interval running, high-intensity interval circuit training and steady-state running on body composition and glucose tolerance in recreationally active adults

The purpose of this study was to investigate and compare the effects of eight weeks of high- intensity interval running (HIRT), high-intensity interval circuit training (HICT) and steady-state endurance running (SSE) on body composition and glucose tolerance.

Effects of high-intensity interval training on VO2max and post-exercise fat consumption in recreationally active adults compared to steady-state running

The highest magnitude of post-exercise fat consumption and the rate of fat oxidation were achieved in HIICT group before eight weeks of training, and persons aiming to increase post-Exercise fat oxidation, may benefit from low volume high-intensity circuit training more than higher volume steady-state running.

High intensity, circuit-type integrated neuromuscular training alters energy balance and reduces body mass and fat in obese women: A 10-month training-detraining randomized controlled trial

A 10-month implementation of a high-intensity interval type training program elicited both endurance and musculoskeletal gains and resulted in a long-term negative energy balance that induced a progressive and sustained reduction of body and fat mass.

Effect of high-intensity circuit training on obesity indices, physical fitness, and browning factors in inactive female college students

High-intensity circuit training could be the ideal type of exercise in inactive female college students to induce a positive change in the obesity indices and physical fitness and there were no significant changes in the irisin and fibroblast growth factor-21 levels.



Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

It is shown that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both an aerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Circuit weight training and its effects on excess postexercise oxygen consumption.

Data demonstrate that shortening the rest interval duration will increase the magnitude of 1 h EPOC fromCWT; however, the exercise + recovery caloric costs from CWT are slightly greater for a longer rest intervals duration protocol, suggesting that total caloric cost be taken into account for CWT.

One-set resistance training elevates energy expenditure for 72 h similar to three sets

The one-set RT protocol may provide an attractive alternative to either aerobic exercise or multiple- set RT programs for weight management in young adults, due to the minimal time commitment and the elevation in REE post RT bout.

High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.

This study demonstrated that 18 h of repeated high-intensity exercise sessions over 6 weeks (3 d.week-1) is a powerful method to increase whole-body and skeletal muscle capacities to oxidize fat and carbohydrate in previously untrained individuals.

A practical model of low‐volume high‐intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms

It is demonstrated that a practical model of low volume HIT is a potent stimulus for increasing skeletal muscle mitochondrial capacity and improving exercise performance and suggested that increases in SIRT1, nuclear PGC‐1α, and Tfam may be involved in coordinating mitochondrial adaptations in response to HIT in human skeletal muscle.

The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women

HIIE three times per week for 15 weeks compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women.

Effects of Standard Set and Circuit Weight Training on Excess Post‐exercise Oxygen Consumption

It was concluded that the magnitude and duration of EPOC is greater for CWT in comparison to SWT and the EPOC produced by weight training is somewhat less than that found for aerobic exercise.

Effects of exercise intensity and duration on the excess post-exercise oxygen consumption

It is now apparent that a prolonged EPOC (3 – 24 h) may result from an appropriate exercise stimulus, and optimism regarding an important role for the EPOC in weight loss is generally unfounded.

Short‐term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance

Data demonstrate that SIT is a time‐efficient strategy to induce rapid adaptations in skeletal muscle and exercise performance that are comparable to ET in young active men.

Just HIT it! A time‐efficient exercise strategy to improve muscle insulin sensitivity

A Wingate-based HIT protocol consisting of only 16 min of all-out cycling over 14 days improved insulin sensitivity in previously sedentary or recreationally active young adults, and a growing body of evidence suggests that high-intensity interval training (HIT) induces numerous physiological adaptations that are similar to traditional endurance training despite a lower total exercise volume and training time commitment.