Are you ready to work up a sweat? These high intensity interval training (HIIT) circuit exercises are so much fun performed in a group. All you will need is a kettlebell and dumbbells; each station should be set up with varying weights so people can choose which weight suits them best.

Don’t forget to warm up properly before doing this circuit! Dynamic stretches are great for a pre-workout warm up. Another good idea is to perform each exercise, but with reduced weight, and just a few reps to get your blood pumping. Now, turn up the music and each of you start at a different part of the circuit. Rather than performing a set number of reps, as everyone has different abilities, it is best to approach this circuit by just performing as many as you can within the time frame. So, based on this, you will work for 30 seconds and rest for 30 seconds. During the rest period, get ready to perform the next move! 

Are you ready? Let’s go!

Kettlebell Swing

Many people swing the kettlebell with their arms, but you should aim to keep your arms straight and move through your hips; think of the weight exploding out of your hips, but do not swing the kettlebell higher than eye level.


While most people hate burpees, they are so effective! When you jump, raise your hands above your head. If you find you are struggling with the push up at the bottom of the burpee, you can skip this; but, if you are able to, pushing yourself that bit harder will help build your strength. 

Bear Crawl

Always keep your abs tight in this move and keep your knees close to the floor, without arching your back.

High Knees

This will get your heart pumping! Try and perform this as quickly as you can, while keeping your knees high. Avoid hunching over, keep your back straight and look straight ahead.

Push Ups

If you struggle with push ups, do them from your knees. Regardless of how you perform your push up, always keep your core engaged and keep your elbows close to your body. 

Jumping Jacks

Some people refer to these as star jumps. Keep a slight bend in your knee to avoid them locking (and potentially causing injury) as you land. If you want to challenge yourself, use a dumbbell in each hand. 

Squat Jump

You can add a dumbbell into this or even a resistance band to challenge yourself. Your jumps do not need to be too high, just keep them shallow. 

Jump Rope

It’s time to work on your footwork! To keep it fun, try and alternate between regular jump rope, then using just one foot or alternating feet. 


Avoid sticking your butt out! Instead, keep your core tight and try to keep your body in a straight line. Either plank from your elbows, or if you have the strength, from your hands. If you cannot plank for 30 seconds continuously, come down to your knees for three seconds and return to your plank position.

Don’t forget to cool down! Cooling down is important to bring your heart rate and body temperature back to normal. You will want to stretch and work the areas that have been used during the workout. With this particular circuit, you have worked your whole body. Here are some great cool down stretches that will feel delightful on your muscles after the burner of a workout you and your group just completed! 

Standing Toe Touch Stretch

Stand with your feet about shoulder width apart and slowly bend forward and touch your toes. Hold the stretch at the bottom to really feel it in your hamstrings, glutes and your lower back.

Deep Lunge with Rotation 

While in a forward lunge position, lift your arm and rotate away from your body. Hold this for a few seconds and switch to the other side. 

Upper Chest Stretch

Clasp your hands behind your back and point your chin forward and poke your chest outwards. Holding this for as long as you feel is necessary will really stretch all of your arm muscles.

Foam rolling is also a great option to target specific muscles and help release the lactic acid that has built up in your muscles. 

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