BeWOW: High-Intensity Circuit

A fast-paced workout designed to keep your heart pumping and calories burning.

>> Want more BeWOW workouts? Check out the archive.

In this workout, you’re going to do a circuit of 10 exercises. The goal is to go through the circuit four times, decreasing the length of time for each exercise in each round. So, you’ll start with a minute and a half  of each exercise for the first round, and then one minute the second time through, then 45 seconds, and finally 30 seconds. Try to move from one exercise to the next, and from one round to the next, with as little break as possible, always moving and working hard. The key is to keep intensity high the entire time. Take water breaks as you need them, but work on minimizing your rest periods throughout the workout. Good luck!

BeWOW: High-Intensity Circuit

Perform each of the 10 exercises below for:

• First round: 1 minute 30 seconds

• Second round: 1 minute

• Third round: 45 seconds

• Fourth round: 30 seconds


Wall squat



Band rows

Hamstrings on the physioball


Jumping jacks

Squat with overhead press



Explanation of Exercises:

Hamstrings on physioball: Lie on your back with your heels on the ball and your knees bent to 90 degrees. Press your heels down into the ball and lift your hips off the ground, lower them back to the ground, and repeat.

Squat with overhead press: Hold the weights at your shoulders, do a squat.  As you stand back up, press the weights over your head.  Return them to your shoulders as you squat back down.

Skiers: Start standing on both feet, jump laterally landing on your right foot, left foot goes around behind you (don’t let it touch the floor), jump laterally landing on your left foot, right foot goes around behind you (don’t let it touch the floor).

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or,  feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.