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Quick HIIT Pull Circuit

10 min
 · 
9 exercises
Today's workout should take you around 10 minutes! You've got this!
Russian Twists
1 sets
45 secs
Move non stop for the full 45 seconds!
0:15 rest
Standing Two-Armed Bent Over Dumbbell Rows
1 sets
45 secs
Pull the heavier weights all the way into your chest.
0:15 rest
Standing Dumbbell Bicep Curls
1 sets
45 secs
Now switch to the lighter weights and crack these out!
0:15 rest
Dumbbell Deadlifts
1 sets
45 secs
Back to the heavier weights here, make these big!
0:15 rest
Upright Dumbbell Rows
1 sets
45 secs
Finish these out with the lighter weights, move nice and fast!
0:15 rest
Dumbbell Weighted Leg Pull-Ins
1 sets
45 secs
Use your choice of weight; challenge yourself.
0:15 rest
Plank Leg Lifts
1 sets
45 secs
Hold this steady and go non stop!
0:15 rest
Dumbbell Bent Over Lateral Rear Delt Raises
1 sets
45 secs
You're almost there!
0:15 rest
Burpees
1 sets
45 secs
Once these are complete, take a well-deserved rest!
This Quick HIIT Pull Circuit 10 min-minute gym workout plan effectively targets your abs, arms, back, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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Quick HIIT Pull Circuit
10 min
 · 
9 exercises
Today's workout should take you around 10 minutes! You've got this!
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Russian Twists
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Move non stop for the full 45 seconds!
Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on an exercise mat and place your feet your under something that will not move or ask a spotter hold them down for you. Keep your knees bent.
  2. Raise your upper body from the mat to form V-shape with your thighs.
  3. Keep your arms fully extended in front of your chest, clasping your hands together.This is the start position.
  4. In a smooth motion, twist your upper body to the right until you feel a stretch in your back and sides. Keep your arms parallel to the floor and exhale as you do this. Hold for a count of one and inhale.
  5. Return to the start position while breathing out.
  6. Repeat the movement,this time to the left side of your body.
  7. Repeat.

As your strength increases, you can hold a weight plate or medicine ball in front of you to increase resistance and engage other muscle groups.

Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Rest
0:00
next up
Standing Two-Armed Bent Over Dumbbell Rows
Next
Standing Two-Armed Bent Over Dumbbell Rows
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Pull the heavier weights all the way into your chest.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Rest
0:00
next up
Standing Dumbbell Bicep Curls
Next
Standing Dumbbell Bicep Curls
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Now switch to the lighter weights and crack these out!
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar attachment connected to the low pulley.
  2. Stand close to the station, feet shoulder width apart either side of the pulley.
  3. Grip the bar with a shoulder width underhand grip.
  4. Keep your elbows close to your sides.
  5. Curls your arms upward from the elbows in a smooth arc.
  6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
  7. Lower the bar back to the starting position in a smooth motion.
  8. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Back to the heavier weights here, make these big!
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Rest
0:00
next up
Upright Dumbbell Rows
Next
Upright Dumbbell Rows
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Finish these out with the lighter weights, move nice and fast!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
  2. The dumbbells should be resting on your thighs with your palms facing in.
  3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
  4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
  5. Return to the starting position slowly to keep tension on the muscles.
  6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
  1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
  2. The bar should be level with the tops of your thighs.
  3. Keep your arms extended with a slight bend at the elbows. This is the start position.
  4. Exhale and using the sides of your shoulders lift the bar.
  5. As you do so, raise your elbows up and out to the side.
  6. Keep the bar close to your body as you raise it.
  7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
  8. Return to the start position in a single smooth movement. Inhale as you do so.
  9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Attach a straight bar to the low pulley on the cable station.
  2. Stand facing the station with your feet shoulder width apart either side of the pulley.
  3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
  4. Keep your shoulders back.
  5. Raise the bar straight up in one smooth movement, until it is just below your chin.
  6. Hold for a count of one while squeezing your biceps and forearms.
  7. Slowly lower to the start position and repeat.
Rest
0:00
next up
Dumbbell Weighted Leg Pull-Ins
Next
Dumbbell Weighted Leg Pull-Ins
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Use your choice of weight; challenge yourself.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Stand a dumbbell on one of its plates about 2 feet away from the edge of a bench and sit comfortably on the edge of that bench, using you hand-grip for support. Fully extend your legs towards the dumbbell.
  2. Using your amazing foot-eye coordination, pin each foot underneath the top plate of the standing dumbbell, on either side of its bar.
  3. Bring your knees in towards your chest, taking care not to drop the dumbbell in the process, and hold them as close as you can to your chest for 1 second.
  4. Extend the legs back down towards the floor to the starting position.
Rest
0:00
next up
Plank Leg Lifts
Next
Plank Leg Lifts
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Hold this steady and go non stop!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Rest
0:00
next up
Dumbbell Bent Over Lateral Rear Delt Raises
Next
Dumbbell Bent Over Lateral Rear Delt Raises
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
You're almost there!
Primary muscle group(s):
Shoulders
  1. Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the dumbbells to the starting position.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Shoulders
  1. Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
  2. Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
  3. Pause at the top of the movement then slowly bring the water bottles to the starting position.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Middle Back / Lats
  1. Adjust the cables so that the handles sit at chest height.
  2. Grip the handle, across your body in a neutral grip, with both hands.
  3. Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
  4. Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.
Rest
0:00
next up
Burpees
Next
Burpees
1 sets
45 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Once these are complete, take a well-deserved rest!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
  2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
  3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
  4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
  5. Complete 1 full push up.
  6. Jump your feet forward to just behind your hands.
  7. Use an explosive motion to push through your heels and return to the start postion.
  8. Repeat.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Calves, Hamstrings, Quadriceps, Shoulders
  1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
  2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
  3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.
Workout done!
Exercises done
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