What Is HICT? 7 Minute Workout Guide

Last updated: February 28, 2026

HICT is short for high intensity circuit training. A HICT workout moves through a set of exercises with short transitions so your heart rate stays up while you work different muscle groups. This page covers HICT meaning, why the 7 minute workout is a well known example, and how to build a routine that fits your day.

What Is HICT

The HICT meaning is high intensity circuit training. You cycle through exercises in a fixed order and keep rest brief so the session feels continuous. HICT training can be done with bodyweight moves, a chair, and a small space.

Most HICT plans use short work intervals so effort stays high, while the mix of exercises spreads the load across the body. The high intensity circuit training 7 minute workout uses this exact pattern and keeps it simple.

The Science Behind the 7 Minute Workout

The classic 7 minute workout is a circuit of 12 exercises done for short, timed intervals. The design focuses on getting a lot of work done quickly by limiting rest and alternating movement patterns. That structure is why it is often described as a HICT workout.

Short circuits can feel demanding because the pace stays up and the transitions are quick. The result is a compact routine that fits into busy schedules and is easy to repeat.

Benefits

HICT training is popular because it is time efficient and easy to remember. It also scales well, since you can adjust the pace, the exercise options, or the number of rounds.

  • Time friendly sessions that fit into short breaks
  • Simple structure that is easy to follow
  • Flexible options for different fitness levels
  • Minimal equipment requirements

Sample Routine

This sample HICT workout follows a common 7 minute format. Work for 30 seconds, take 10 seconds to transition, and move to the next exercise. If you need a lower impact option, swap in a gentler move and keep the same timing.

  1. Jumping jacks or marching jacks
  2. Wall sit
  3. Push ups or incline push ups
  4. Abdominal crunches
  5. Step ups on a chair
  6. Bodyweight squats
  7. Triceps dips on a chair
  8. Plank
  9. High knees or brisk marching
  10. Alternating lunges
  11. Push up with rotation
  12. Side plank, switch sides halfway

If you want a longer session, repeat the circuit after a short rest. If you are new to fast circuits, start with one round and build from there.

Why Our App Implements HICT Correctly

Our app keeps HICT training simple and structured so you can stay in motion. Timed intervals, clear exercise order, and short transitions reflect the original high intensity circuit training format. You can also customize timing and exercise choices to match your pace.

We focus on clear guidance and repeatable routines so the HICT workout stays consistent from session to session. That consistency makes it easier to build a habit and track your progress.

Safety and Disclaimer

This page is for general information and does not replace professional advice. If you have a medical condition, are returning from injury, or are new to exercise, consider checking with a qualified professional before starting a new routine.

FAQ

What does HICT stand for?

HICT stands for high intensity circuit training, which is a circuit of exercises done with short transitions.

Is a 7 minute workout a HICT workout?

Yes, the classic 7 minute workout follows a high intensity circuit format with short work intervals and quick transitions.

How long should a HICT workout be?

Many routines run between 6 and 15 minutes, with the option to repeat the circuit if you want more volume.

Related Reading