The Klika-Jordan 7-Minute HIGH-INTENSITY CIRCUIT



Remember to consult a physician before beginning a new exercise regime to make sure it is suited for you

The audio file below will tell you:
  • which exercise is next,
  • a count-down to start of each exercise,
  • the half-way point of each exercise,
  • and a count-down to finish the exercise
for the 12 exercises

Realistically, you will want/need to do the 7 minute circuit 2 or 3 times, or you can download the full 30 minute workout

You will need: a chair, a wall and a mat

Remember to warm up before you start, drink plenty of water during the workout, and to stretch after you finish

Please read the articles below, especially how to do each exercise properly and for tips on beginner exercises




Female Voice - 3 variations on the 7 minute circuit back-to-back
To download, right-click and then 'Save link as'






To download, right-click and then 'Save link as'




To download, right-click and then 'Save link as'





From the ACSM'S Health & Fitness Journal
May/June 2013 - Volume 17 - Issue 3 - p 8–13

Yeah! Science!


with videos that show how to do each exercise properly