Members Routines

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

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Downloadable Resources Routine Exercises Calendar

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 finished the push A and Pull A workouts for the first time but feel so fatigued that I couldn’t go through the first round because my abs and chest are still fatigued. I don’t know what program fits me well because when I did the program selector it led me to this program but at the same time have a difficulty in doing Circuit HIIT exercises. The issue is I can lift some weight like maximum 3 reps deadlift 50 kg and max barbell bench press was 25 kg but can only perform 15 push ups in a row maximum in my best day and can’t do a single pull up I’m 186cm and weigh 73.5 kg Any help ?  

Scott_Herman  Edit  Delete  Close

@m_adam09 will remember these HIIT routines are just about working as hard as you can for the different working periods. Just do as many reps as you can and push yourself to the limit. Being your first time trying it, you will be fatigued and feel sore and if you aren't used to doing endurance training it might take a while for your body to get used to these kinds of workouts. You just have to keep pushing through my friend! Also when you get to doing the B workouts and need to do pull-ups, just do jumping negatives if you can't do full pull-ups yet!

Hey scott do you do this exercise after leg day
Scott_Herman  Edit  Delete  Close

@agunz_montana check out the calendar my friend - if you're in MONTH 1 then you do this the day after PUSH-A!


I Puked Bruh 😂 Its A Killer Workout. I Love It! 💖

Scott_Herman  Edit  Delete  Close

@nikshepamin haha if you puked.. it just means you did it RIGHT! 😁


You havent sweat? Hows that possible??

Scott_Herman  Edit  Delete  Close

@tranhongquang94 haha I was sweating! You just can't really see it 😅


Hi Scott,

I have platinum membership, I can access the programs on website but not on mobile. On my mobile it redirects me to the membership page.

Scott_Herman  Edit  Delete  Close

@fitnfine are you sure you have the correct app and not the old one?  Are you downloading this link?

Fitnfine  Edit  Delete  Close

@scott_herman I tried un-install and install. Same result. Please help.

Scott_Herman  Edit  Delete  Close

@fitnfine have you tried uninstalling and re-installing the app? See if that works.. otherwise I will look into it and get it sorted for you!


Hi Scott. Quick question regarding a meal plan. I know on the weight training days that I should be eating 1 gram of protein for every pound I weigh. Is the same true for the non weight training days (circuit and rest days)? Or should I use these days to lower my overall calorie intake a little? Thanks. 

Scott_Herman  Edit  Delete  Close

@mrttocs2002 if you are bulking, stick to roughly the same number of calories, even on your off days (if you are struggling to gain weight). If you don't struggle to gain weight, then you can lower your intake on your off days mainly by reducing your carb intake, but keeping protein and fat levels the same.


Hi Scott, this circuit is killer. I had to stop for a few seconds during the first two rounds but then I pushed through. I'm shaking man... I'm shaking 😅 
Do you do warm ups and cool downs before and after these workouts? 

Scott_Herman  Edit  Delete  Close

@balazshetenyi haha yeah man, these are intense!! Yes I always do a quick warm-up and try to do a short warm-down afterwards. You can use the warm-up routine on the Beginner's Bodyweight Program to get ready for these circuits!


Hi Scott! Just coming off the 5 day split program and moving into PPL and was wondering if we’re  meant to perform these circuits more than once during the day, or just once. Just feels a little less intense compared to that last push workout and I want to make sure I’m not doing an overly high caloric surplus on these days. Thanks so much and congrats on getting into your new house!!

Scott_Herman  Edit  Delete  Close

@jarodm226 you only need to perform these once, but if you feel energetic you can do them twice! To be honest if you've come from the 5 day program you can probably just start with MONTH 2!


Hi Scott! I had done this routine a few days ago, early morning, and I love it because it kicks my butt into gear! However, after the exercise I became extremely dizzy and lightheaded and I'm fully attributing it to a lack of adequate water intake, both before and during. With that though, I find when I drink water during these intense exercises, my acid reflux starts up. I just wanted to see if you had any tips on doing this exercise without dizziness or acid reflux! 😂 Thank you! I do love cardio so maybe substitute hit interval cardio on the treadmill or bicycle? 

Scott_Herman  Edit  Delete  Close

@skywells2675 well I definitely recommend drinking some water in-between rounds to stay hydrated, that should help with the dizziness. Maybe it's just a matter of limiting how much water you drink - just enough to keep you satisfied, don't take massive mouthfuls. And yes you can substitute a circuit for some HIIT cardio, either a treadmill or bike would be fine!


Can i do weight lifting with that as well ? Or just HIIT? I want to gain strength as well as muscles 

Scott_Herman  Edit  Delete  Close

@mummerali Yes you can do weight lifting too! This is part of the PPL program after all my bro, have you seen the entire program?