What Are Exercises in a Max Interval Circuit?

“Max interval circuit” is a term popularized by the Insanity workout system developed by Beachbody. It refers to an extended exercise routine that combines circuit workouts and interval training. In a circuit workout, several different exercises are performed in quick succession, and that circuit is repeated for two or more rounds. In interval training, exercises are performed with maximal effort for a short period, followed by brief but complete rest. The combination of these training styles can be an exhausting but effective way to gain strength and endurance while burning calories.

  1. Full-Body Warm-Up

    • Max interval circuits should always be preceded by a thorough full-body warm-up. This is often accomplished by a short circuit of low-intensity exercises like jumping-jacks, jump roping, T-pushups and arm-circles. Any dynamic exercise performed at a slow or moderate pace can be used as a warm-up. The goal is to elevate the heart rate and internal muscle temperature, which improves range of motion, decreases injury risk and readies your body for the workout. Warm-up until you reach a light sweat, and then rest for a minute or two before beginning the interval circuit.

    Interval Timing

    • Interval timing can be structured in many ways that can ease or intensify the difficulty of a circuit. “Tabata” intervals, characterized by 20 seconds of maximal effort followed by 10 seconds of rest, is a popular structure. The variations are endless: 30 seconds of work and 15 seconds of rest is another common 2:1 ratio, but they can be as demanding as 40 to 60 seconds of work or more, followed by “resting” only long enough to switch to the next exercise. This type of physical training has been shown to increase muscular and cardiovascular endurance in both men and women.

    Exercise Examples

    • The Insanity program is famous for devising unusual exercises like “Squat Hooks” and “Frog Jumps," and combining them to create difficult workouts. But it doesn’t take much to create an effective fat-burning and muscle-building circuit that works the entire body. For instance, the following can be done as a Tabata-style interval circuit: The first circuit is pushups, left-leg lunges, sit-ups and right-leg lunges; the second is burpees, plank, jumping-jacks and pull-ups; the third is jump-squats, pushups, side-lunges and mountain-climbers. Do two rounds of each circuit, with 30 seconds to one minute of rest between each circuit.

    Safety Tips

    • It is extremely important to remain properly hydrated before, during and after a max interval circuit. Have a water bottle on hand during the routine and take small drinks on breaks. These exercises are very intense, and there is no shame in stopping if you feel exhausted or light-headed. The workouts are designed to be performed at your maximum intensity and speed, but make sure never to sacrifice form, which can lead to injury. Many of the workouts in these routines are high-impact, and if you feel pain in your muscles or joints you should stop immediately.