How a circuit works
In a station circuit you move from one exercise to the next, doing each for a set time. Here that is 45 seconds of work followed by 15 seconds to move, and the preset runs for 12 rounds, which adds up to twelve minutes. The 15 seconds is not a long rest. It is enough time to walk to the next station, set yourself up and take a breath.
Laying out twelve rounds
- Twelve stations: every round is a different exercise, which suits a big space and a group.
- Six stations, two laps: the same six moves twice through.
- Four stations, three laps: good for small spaces or when you have limited equipment.
Planning your stations
Alternate muscle groups so that you are not hitting the same area in back-to-back stations. A typical rotation moves between lower body, upper body push, core, upper body pull and a cardio move.
| Type | Example stations |
|---|---|
| Lower body | Goblet squats, step-ups or reverse lunges |
| Upper body push | Push-ups or dumbbell presses |
| Upper body pull | Band rows or dumbbell rows |
| Core | Dead bugs, planks or sit-ups |
| Cardio | Skipping, high knees or a short bike effort |
Set up before you press start
Fifteen seconds disappears quickly if you are hunting for a dumbbell. Lay the stations out in a loop before you begin, put out the equipment, and mark each spot with tape or a mat. Keep weights light enough to pick up and put down without a long reset. Write the order on a card or whiteboard so you are not trying to remember it mid-round.
Running it with a group
A circuit scales well to a group. Each person begins at a different station and everyone rotates when the signal sounds. Because everyone works for the same 45 seconds, people of different fitness levels can choose their own pace or an easier or harder version of the move. Leave a little room between stations so no one has to dodge each other.
Scaling up or down
If 45 seconds feels like too much, choose lighter weights or an easier variation, instead of rushing and losing form. If it feels too easy, add load, use a harder move or add a second lap. For a shorter work period with a longer rest, the 30-second pattern on the HIIT timer may suit you better. Warm up first, cool down afterwards, and stop if you feel dizzy, unwell or in pain. Anyone new to exercise or managing a health condition should check with a qualified professional.
The interval timer lets you edit work, rest and round counts. For related workouts, try the Tabata timer and boxing timer, or the 12-minute timer if you only need a countdown for the whole circuit.
Questions
What is circuit training?
Circuit training is a workout where you move through a series of exercise stations, spending a set time at each. The stations usually alternate muscle groups so that you can keep going with only a short pause between them.
How long should each station last in a circuit?
Common work periods run from 30 to 60 seconds, and 45 seconds is a popular middle ground. A short move time of about 15 seconds gives you time to reach the next station and get ready.
How many stations should a circuit have?
It depends on your space, equipment and time. Many circuits use six to ten stations, repeated for one to three laps. With 12 rounds, you could use 12 different stations, six stations for two laps or four stations for three laps.
Can I do circuit training at home?
Yes. Bodyweight moves like squats, push-ups, lunges and planks need no equipment, and you can add dumbbells, bands or a step if you have them. Mark out your stations in advance so the move time is enough.