High Intensity Circuit Training (HICT) and 7 Minute Workout

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Last updated: February 19, 2026

High Intensity Circuit Training, often shortened to HICT, is a fast circuit of strength and cardio moves done back to back. It keeps your heart rate up by moving quickly between exercises and using short or no rest. The idea is simple: rotate through moves at a challenging pace for a short, repeatable session.

What High Intensity Circuit Training means

HICT uses a circuit of different movements to keep effort high without needing complex programming. Instead of long rest breaks, you keep the transitions short so the workout feels continuous.

  • Circuit format: several moves in a set order
  • Short sessions: 6 to 15 minutes is common
  • Brief rests: quick transitions or short breaks if needed

How the 7 minute workout relates

The classic 7 minute workout is a circuit with 12 bodyweight moves done for 30 seconds each. That is a clear example of High Intensity Circuit Training, especially when you keep transitions tight. It is designed to be short, challenging, and easy to repeat.

Simple 7 minute circuit idea

Move from one exercise to the next with short transitions. Keep each move short so you can stay in motion.

  1. Jumping jacks or marching jacks
  2. Bodyweight squats
  3. High knees
  4. Alternating lunges
  5. Plank shoulder taps
  6. Step ups
  7. Push ups or incline push ups

Tips for starting strong

  • Pick lower impact versions so you can keep good form
  • Slow down before you stop if you feel winded
  • Repeat the same circuit a few times per week before adding more

If you have any medical conditions or recent injuries, check with a clinician before starting a new routine.

FAQ

Is HICT the same as HIIT?

No. HICT is a circuit format, while HIIT focuses on timed work and rest intervals. A workout can use both ideas, but they are not identical.

Can beginners try HICT?

Yes. Start with easier moves and a shorter time so you can keep moving without stopping.

Do I need equipment?

No. A short HICT session can be done with simple bodyweight moves and a chair or step.

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