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Jim’s Lucky 13 Circuit

Looking for a full-body HIIT workout to do on active rest days? You're in "luck" with this 13-station routine.

lucky 13 circuit training HIIT cardio

My #TrainWithJim full-body programs typically run five days a week, with weekends (or whatever two days of the week you choose) scheduled as off days.

But don’t think I just sit around on my ass on those two off days – not even close! I stay active EVERY day, either by going for a hike (or other similar activity) or doing a HIIT workout… or both. To me, there’s no such thing as an off day. There are training days and there are active rest days.

I recently took a group of JimStoppani.com Challenge winners through a weekend active rest day workout. It consisted of 13 exercises/stations performed as a circuit – one set of each exercise done consecutively without resting between exercises.

I call this workout my “Lucky 13 Circuit” (since 13 is my favorite number, and one I consider to be very lucky). Do this workout any time you’re looking for some HIIT training on an “off” day. Or, use it as a HIIT finisher to any lifting workout on days you want some extra fat-burning cardio (even though ALL of my lifting workouts are great for enhancing both fat-burning and cardio).

If you want to keep the workout short and sweet (and intense), stick to just one round of the circuit; it should take somewhere around 7-10 minutes to complete. But if you’re up for more, do 2-3 rounds of the circuit, resting anywhere from 1 to 3 minutes between circuits (depending on your current fitness level). I originally intended this workout to be an "AMRAP" – as many rounds as possible. So if you want to push yourself, do as many rounds of the circuit as you can.

Lucky 13 Circuit

I realize you may not have access to all of the equipment in this workout (i.e., a climbing rope, monkey bars, sled, tire, etc). But do your best to sub in comparable movements when needed.

In fact, as I mentioned in the Facebook Live video I did for this workout, the exercises done with specialized equipment are optional. If you need to skip them and do something else instead (like pull-ups instead of rope climbing and monkey bars; cable rows with a rope attachment in place of rope pulls; deadlifts in place of tire flips; etc.), that’s fine. Make do with what you’ve got.

  1. Rope Climb to Monkey Bars – 1 time up rope, 1 time across monkey bars (or pull-ups to failure)
  2. Sled Push – 2 x 10-15-second sprint
  3. Rope Pull – 5 reps (or Battle Ropes x 30 sec.)
  4. Depth Jump – 3 reps
  5. Tire Flip – 1 rep (or Tire Sledge Hammer Hits x 5 reps)
  6. Step-Up – 5 reps per leg)
  7. Overhead Medicine Ball Toss and Catch – 5 reps
  8. Ladder – 1 run through the ladder
  9. Sandbag Power Row – 3 reps per arm
  10. Medicine Ball Chest Throw – 5 reps
  11. Clean & Press or Curl/Dead/Press – 5 reps
  12. Reverse Hamstring Extension superset with Glute/Ham Raise – 5 reps per movement
  13. Bike Sprint – 30 seconds

Download Workout Here

 





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“I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. My knowledge is your power – now it’s up to you to run with it and get the results.”


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