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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.


Hey Scott!

I have just started lifting again in three years. I have been lifting some weights for last 8 days just to get used to it again. I wanted to gain some muscle and loose belly fat. 

Do you have any recommendation on doing 12 week challenge or 5-day body split workouts?

Thanks in advance


I would start here maybe for 1 month.. then have you go to PPL.  Keep me posted!


I love doing thouse Circuits so much. I will not miss thouse days before joining this website when I thought that more muscles need more weights to lift only and this kind of exercises are only to lose weight 


well, that is why you are here!  To learn and maximize your time!! Oh yeah!!!


Far out... so glad i did that in the AC!.. and I only did half! Hoping to jump in at 40 seconds next time!


oh man!!!  yeah!!  definitely needs to be done in the AC haha


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 :-)