High-Intensity Circuit Workout


Written by: ASN



Time to read 1 min

Running out of workout ideas to keep you feeling active and energised? Try out our blood-pumping, sweat-worthy High-Intensity Circuit Workout. If you enjoy this workout, you'll LOVE the rest of the workouts on our ASN Life platform. Plus, did you know you'll get your first 2-weeks completely free?


This is a circuit based workout. Complete 20 seconds of an exercise, then rest for 40 seconds. Then repeat with the next exercise.

Complete all 5 exercises

Complete 5 rounds


  1. Dumbbell chest press
  2. Bulgarian lunges
  3. Dumbbell side raises
  4. Butterfly sit ups
  5. V-ups

Let's get started...

1. Dumbbell Chest Press


  1. Lay yourself on the bench holding each dumbbell
  2. Allow each dumbbell to lower in a controlled motion in line with your elbows
  3. Exhale as you push the dumbbells up, and repeat
  4. Keep your core braced at all times

2. Bulgarian Lunges


  1. Stand tall with with a staggered stance (one foot in front of your body and one behind)
  2. Elevate your back leg onto a box/bench/chair
  3. Hold onto a weight to increase difficulty
  4. Lower your back knee to the ground
  5. Push back up into the starting position

3. Dumbbell Side Raises


  1. Standing tall with your feet shoulder width apart
  2. Keep your elbows out, your pinky finger pointed up, use a slow and controlled movement working the side of your shoulders

4. Butterfly Sit Ups


  1. Put your feet together
  2. Lie back and let your hands touch the ground
  3. Sit up and repeat

5. V-ups


  1. Lay down in a comfortable position with your arms straight above your head
  2. Stretch your arms and legs out in front of you and reach to touch your toes
  3. If that is too much for you, bend your knees, reach out and then tap your knees