Two Weeks of the Train Hard Circuit This Holiday Season

This type of routine offers great results. However, it’s important to consider that not everyone can do these intense exercises. Always consult your doctor before making changes to your routine.
Two Weeks of the Train Hard Circuit This Holiday Season

Last update: 28 February, 2019

If you’re looking for fast results, and want to burn as much energy as possible this holiday season, the Train Hard Circuit might be for you. Furthermore, this routine is a hard training program that doesn’t allow distractions during the workout.

This training is a way to radically develop the muscles. Especially if the routines are performed regularly with low to intermediate intensity. However, not all people can maintain this program, as it’s a very intense routine involving high physical effort and cardiovascular capacity.

Maximum demand from the warm-up

As with all sports and physical activities, you should start the Train Hard Circuit with an adequate warm-up. Thus, this is probably the easiest and simplest part of the routine, incorporating 5 minutes of jumping rope. Here the muscular effort is still moderate. Additionally, you need to keep your arms as static as possible, moving only your wrists to make the rope move.

Once you’ve completed this stage, the first circuit starts. However, keep in mind that this is still part of the warm-up.

  • 75 Jumping Jacks
  • 1 minute of high knee jogging in place
  • 15 repetitions of throwing the ball against the wall
  • 10 squats

Do these four exercise circuits three times. You won’t have any rest time until you finish the third round of these exercises. Additionally, perform the series continuously and as intensely as possible.

The Train Hard circuit must be done continuously.

Train Hard Circuit

Part one

After the intense warm-up, the next series will raise your heart rate and take your resistance to new levels. As with the previous series, you must do this continuously until the time completely runs out.

  • 30 seconds of high knees running in place
  • 60 repetitions of mountain climbers (30 each side)
  • 30 seconds of high knees running in place
  • 20 jumping squats
  • 30 seconds of high knees running in place
  • 40 repetitions of side jumps (20 each side)

Part two

After resting for one minute and a half, and making sure you hydrate in that period, we begin the next part. However, this part consists of 4 series, each with just two exercises. Each round lasts for 4 minutes, divided into 30-second repetitions. Then, you will have 30 seconds to rest between series.

  • Push-ups and vertical ball throwing
  • Sit-ups and mountain climbers
  • Burpee jumps and side jumps, touching the floor
  • Box jump and kettlebell swing

Part three: relaxation

After an intense routine, it’s quite important to rest. And so, this stage is meant to decrease the heart rate and bring respiration back to normal levels. It also relaxes the muscles, after submitting them to extreme stress levels.

For periods of between 20 and 30 seconds, do stretching exercises for legs, biceps, glutes, thighs, hips, back and neck. This stage is important for muscle development. Perform each exercise slowly avoiding to over-stretching.

make sure you stretch after your workout


Finally, the last stage of the Train Hard Circuit is the recovery period. In order to maintain this circuit for four weeks straight and ready for this holiday season, it’s important to help your body recover quickly.

Aside from doing the exercises, you must also do stretching routines, hydrate well, massage the body and meditate as well. Maybe the most important of all these steps is to make sure that you also sleep well.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Laursen, P. B. (2010, October). Training for intense exercise performance: High-intensity or high-volume training? Scandinavian Journal of Medicine and Science in Sports.
  • Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO(2max). Medicine and Science in Sports and Exercise28(10), 1327–1330.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.