What is Peripheral Heart Action Training?

Peripheral Heart Action Training
Man is teaching a woman correct form of boxing


Peripheral heart action training refers to circuit training that alternates upper and lower body exercises to increase intensity and cardiovascular demands by flooding muscles with blood flow.


  • It’s based on high reps of light resistance for upper body followed immediately by the lower or vice versa without rest.
  • Shunting blood from limbs to limbs forces the heart to work harder to deliver oxygenated blood throughout the body.
  • Minimal rest and alternating upper/lower challenges increase heart rate, respiration and calorie burn compared to traditional circuits.
  • Peripheral heart action training provides time-efficient metabolic conditioning similar to interval training.


  • Supersetting bent over rows with walking lunges.
  • Alternating dumbbell presses with bodyweight squats.

Related Terms

  • Cardio circuits, metabolic conditioning, supersets, tri-sets

Common Questions

  • How does peripheral heart action build muscle? The light weights and emphasis on blood flow don’t optimally build muscle mass.
  • Is it just another name for supersets? Similar, but peripheral heart action specifies upper/lower body alternation.

Do Not Confuse With

  • Plyometrics – Explosive, high intensity movement training.
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