Circuit high intensity training (CHIT)

Circuit training has been around for a long time and obviously the recent interest in “Cross-Fit” has merged the idea against time and launched it into a sport. The concept is simple and easy to produce with the use of specific equipment.

The workouts are in a protocol that is very successful and produces an amazing combination of strength, endurance and power. The movements should include challenges of all body types.

Work on beginning the exercises to involve multiple movements with mild to moderate resistance and the challenge becomes to maintain the weight/sets/reps all against a timer


Exercise Sets Reps Comments
Squats 5 8-10-12-15-20 shoulder w/ stance
Deadlifts 5 8-10-12-15-20 keep eyes up
Power cleans 5 8-10-12-15-20
Sit-ups 5 20-25-30-40-50* Sh. blades touch
Push-ups 5 20-25-30-40-50 touch chest**
Burpees 5 20-25-30-40-50 no puking


Exercise Sets Reps
Power cleans 5 6-8-10-12-15
Bench Press 5 6-8-10-12-15
Sit-ups 5 20-25-30-40-50* **
Stationary bike 5 1 mile for 5 sets
Burpees 5 20-25-30-40-50
Pull-ups 5 6-8-10-12-15
45# plate lift 5 20-25-30-40-50


Exercise Sets Reps
Burpees 5 20-25-30-40-50**
Lat pulls 5 20-25-30-40-50**
Rowing cardio 5 1 mile
Bench Press 5 6-8-10-12-15
Treadmill 5 ½ mile
45# plate lifts 5 20-25-30-40-50**
Bicep curls 5 20-25-30-40-50**
Shoulder Pr. 5 20-25-30-40-50**

*When performing higher reps, mentally count in groups of 10 without stopping.
**Sit-ups allow only the shoulder blades to touch while lowering the head back ground.

These exercises are performed as one giant set moving from one exercise to the next and then beginning again after a short or no rest. The challenge is to lower the rest time until it is eliminated and maintain the weight and sets and reps.

Do not short change the movements to improve time, merely work on reducing the rest times. Keeping the intensity increased by not raising the weight until all rest times have been eliminated.

All of these exercises are switchable depending on the specific equipment available. Enjoy choosing combinations that make these more challenging and don’t be afraid to mix cardio elements with strength exercises.

About the Author
DrDavidRyanDr. David Ryan has an extensive background in both coaching and playing professional sports, and has been the team physician for several highly ranked teams. Dr. Ryan now serves as the current Co-Chairman of the Arnold Sports Festival ( and is a former Medical Director of this internationally acclaimed event.

Dr. Ryans numerous articles have been published in International Medical Journals, Muscle & Fitness Magazine as well as on the popular website. Visit Dr. Ryans home page on here: and his YouTube page here.