Bodyweight High-Intensity Circuit Training

Looking for a radical change up for a workout routine you’ve been working too long? A study published in The Journal of Sports Medicine and Physical Fitness tested out a bodyweight high-intensity circuit training program on 96 recreationally active college students.
 
After baseline fitness testing, subjects worked a 7 minute or 14 minute routine for 4 weeks. For the next 4 weeks, those on the 7 minute program doubled the time spent by performing the routine twice in succession. Subjects in both groups improved push-up endurance. Males tended to show improvements in strength and females typically boosted their aerobic capacity.