HIIT Circuit Wheel

Maximum effort, maximum results! Spin for burpees, box jumps, kettlebell swings, battle ropes, sprint intervals, and high-octane combos that torch calories.

Quests on this wheel

• 20 Burpees AMRAP 🔥 — As many rounds of 20 burpees as possible in 10 minutes. Count your rounds — beat them next time.
• Box Jump Ladder 📦 — 3 rounds: 10 box jumps at a comfortable height, 8 at medium, 5 at maximum height. Stick each landing.
• Kettlebell Swing Tabata 🔔 — 20 seconds swings, 10 seconds rest — 8 rounds. Hinge from the hips, power from the glutes.
• Battle Rope 30-30-30 🌊 — 30 seconds double waves, 30 seconds alternating, 30 seconds slams — 3 rounds total. No stopping.
• 400m Sprint x 4 🏃 — Sprint 400m (one lap) at 85% max effort. Rest 90 seconds. Repeat 4 times. Time each lap.
• Jump Squat Superset 🏋️ — 5 sets: 10 jump squats + 10 regular squats with no rest between. Rest 60 seconds after each set.
• Tuck Jump x 15 🤸 — Jump and pull knees to chest at peak height — land on toes. 3 sets of 15, rest 45 seconds.
• Rower Pyramid 🚣 — Row 250m, 500m, 750m, 500m, 250m — rest 1 minute between each. Focus on powerful strokes.
• Plyo Push-Up x 10 💥 — Explode off the ground with each push-up so your hands leave the floor. 3 sets of 10.
• Assault Bike 10 Minutes 🚴 — Set the assault bike and pedal at maximum effort for 10 minutes — one of the hardest cardio tools.
• Med Ball Slam x 20 ⚽ — Raise a medicine ball overhead and slam it down as hard as possible — catch, reset, repeat 20x.