Join Now

CIRCUIT-A: 15 Minute HIIT Total Body Ladder Beatdown! #SHREDCHALLENGE


If you want to bulk and stay lean, instead of having a rest day you are going to perform this 15 minute high intensity interval training (HIIT) routine! All the exercises are bodyweight only and you can do it anywhere! This is also a REAL TIME workout so all you have to do is press play on the video and following a long with me!


This Routine Requires:

  1. Timer

  2. Bodyweight

List of Exercises:

EXERCISE           Jump Squat        Push-Up To Rotation             Star Crunch           Plank Jack

Round 1                60 seconds              60 seconds                      60 seconds          60 seconds

Rest                                                              45 seconds

Round 2               50 seconds              50 seconds                    50 seconds             50 seconds

Rest                                                              45 seconds

Round 3               40 seconds              40 seconds                     40 seconds             40 seconds

Rest                                                              45 seconds

Round 4               20 seconds              20 seconds                    20 seconds             20 seconds

Rest                                                              45 seconds

Round 5               10 seconds               10 seconds                      10 seconds              10 seconds

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


Holy hell. That 15 minutes smoke checked me!  


haha damn right!  When you get better at it.. try doing it TWICE in a row!


I like that idea, something to work for now!!


happy to inspire brotha!!


Wait....ooh i must download the calendar ok sorry


Mr many times a week i must do the exercises of circuyt-a?


Crap! Scott I just started the 12 week program yesterday. So today I do your first circuit training and I thought I was going to die. Thanks for pushing me in the video. Incredible man.


you are very welcome!  I love getting crazy in the circuits haha.  its the best!  I wish I had like 4 camera cranes to film these.. would be EPIC!


Hey Scott! These workouts are intese lol! I'm on day 2 and this circuit training really hauls a$$. I'm not questioning your workputs or anything but does this circuit workout really work. I felt myself really fatigue but does it burn as many calories as I want? I just felt like of how fast the workout went by I felt like I didn't burn as much as I wanted within the time. Do you know what I mean? I trust you alot. But it was just something I needed a little clarity on. 


It's definitely going to burn a good amount of calories. It is total body, and it's HIGH intensity, which means you'll keep burning calories even after you've finished the routine. The number of calories you burn will differ from person to person.

If you feel like it's didn't burn as much as you'd like.. then you weren't pushing hard enough! haha. Remember to do as many reps for each exercise as possible. Get through them as quick as you can. And if you really want to make it tougher, reduce the rest time to 30 seconds.


No I felt it alright lol. In fact I still feel it. But yea thanks again Scott for the clarity. You know being new to this and everything does make it a bit confusing but thanks for the clarity


We all start somewhere @omarangulo17. Don't worry, I am here to help :-)


I almost puked after 2-3 sets of this exercise! Man this is intense !!

I first thought that I maybe doing something wrong, Keeping up with scott is too difficult on this one as a beginnner. I am assuming i will improve eventually.

I went to Youtube to see other comments and was satisfied to see this is quite NORMAL... Keep it up people, you are doing it right...If you don't get this feeling you aren't trying!


yeah  @sachked, that is why I do it with TIME.. so you can keep at your own pace!  Don't worry, it will get better and better with time!


yeah.....i had mini heart attack after 3rd set..... :D


Hey Scott, if I can;t do push up, is there an alternative? My upper body is not strong enough to do regular push up yet so I currently have to do incline push up or knee push up. They are both not ideal to do the rotation. 


Knee push ups are fine for now. By the end of the 12 weeks you should be able to perform proper push ups with the training you are doing for the PPL workouts :-)


I've just had a complete failure with this workout and had to give up. I have slight DOMS (mainly in my quads) from jogging outdoors for the first time in 20 years on Sunday and also in my abs, chest and arms from yesterdays workout but it feels like nothing when I'm moving around and wouldn't stop me doing the main compound exercises with barbells or dumbbells. I have been training regularly for the last few months so it's not like I've failed with this because I just started exercising yesterday.

To begin with my form was slightly off from the start with squat jumps and I couldn't fix it. I stopped at 30 seconds and done a few more before the 60 seconds was up but then I couldn't come up from the first push up or activate my core for star crunches. I'm thinking this might be a workout I'll need to build up to doing over the next couple of months and not on day two. I don't know if it's the right thing to do but I'm heading straight to the gym to do some HIIT on a treadmill to sort my head out before making my plan to come back from this setback.

Any advice would be appreciated.


Well thats why it is timed and a AMRAP workout... rest when you need to.. dont kill yourself to keep up with me.  got to work at your own pace! :-D


What can I do to replace jump squats due to a previous injury it is hard for me to jump and land without falling over.


What is your injury? I used to have the same problem due to torn ligaments, cartilage and a shallow trochlear groove that caused my patella to dislocate. Air squats, calf presses and wall sits helped develop the balance muscles before I could move onto weighted squats with full movement and eventually jump squats and lunges. Using proper form and ensuring my knee didn't move too far forward ensured I didn't aggravate the injuries.


Right on @craiguk. @kylec2284 you could also start with SMALL jumps or hold onto something to build your strength up!


Just had a good session! Did not expect it to be so intense, a bit too intense for me atm. Already had a go at this one last week, and the sudden jump into full 60 sec of each exercise killed me, so I needed much more rest time than prescribed and was difficult to see how I would measure my progress.

What I did today was, I cut all the times in half, so started with 30 sec, and went down through 25, 20, 10, 5.

 Hope this is ok ?

To each of those times I added couple of seconds as well before every series, to add up for the time I needed to get from the computer to my starting position , after pressing enter, since I don't have a remote, and I personally find following Scott at the same time too distracting for my own rhythm, I watched the video once beforehand to get the gist of it, and practiced the set up and technique of every exercise. 

Next week I hope to add 5 seconds to each, and so on, and hopefully within a month or something of CIRCUIT A be able to go through the whole exercise and reach the goal of full intensity.


That iss totally ok @lipaoklipa!  The goal here is to work at your own pace and keep pushing it to the limit!  I am so proud of you!!


Sounds like a good plan; I'll be using the same strategy next time around @lipaoklipa