Circuit

Advanced Circuit Training Template

Challenging circuit with 60 seconds at each station and only 10 seconds to transition between exercises.

12 rounds 4 sets 28 min total

More Circuit Customize

Ready

01:00

Space start or pause · S skip the lead-in · F fullscreen · R reset · Esc exit fullscreen

Rounds

1 Burpees 01:00
2 Transition 00:10
3 Jump Squats 01:00
4 Transition 00:10
5 Mountain Climbers 01:00
6 Transition 00:10
7 Push-ups 01:00
8 Transition 00:10
9 Kettlebell Swings 01:00
10 Transition 00:10
11 Box Jumps 01:00
12 Transition 00:10

Make it yours

Press start and this template runs as-is — nothing is saved and no account is needed. Customize it to change the rounds, and you get your own timer with its own shareable link.

Customize this timer Start from scratch

Other Circuit templates

Basic Circuit Training Template 24 min
Beginner Circuit Training Template 16 min

About this timer

Six stations at a full minute each with only ten seconds between them, four times through. The long work interval and near-absent transition make this a very different animal from the standard circuit: there is no point in the twenty-four minutes where your heart rate comes down. Every station on the suggested list is a compound, high-output movement, which is what makes the sixty seconds hard rather than just long.

Best for

Experienced trainees who find standard circuits too easy
Conditioning work with a strength component
A single hard session in an otherwise moderate week

What to do in the work rounds

Burpees
Jump squats
Mountain climbers
Push-ups
Kettlebell swings
Box jumps or step-ups

Scaling it

Easier: Cut to three rounds, or lengthen the transition to thirty seconds before you shorten the work.
Harder: Add load to the swings and jumps. Do not shorten the ten-second transition — there is nothing left to take.

How the clock runs

One pass through this timer is 12 rounds and 7 min. The sequence repeats 4 times, so the whole session runs 28 min across 48 intervals. The intervals break down as 6 × 1 min and 6 × 10 sec.

Round-by-round breakdown of the Advanced Circuit Training Template
#	Interval	Length	Elapsed
1	Burpees	01:00	01:00
2	Transition	00:10	01:10
3	Jump Squats	01:00	02:10
4	Transition	00:10	02:20
5	Mountain Climbers	01:00	03:20
6	Transition	00:10	03:30
7	Push-ups	01:00	04:30
8	Transition	00:10	04:40
9	Kettlebell Swings	01:00	05:40
10	Transition	00:10	05:50
11	Box Jumps	01:00	06:50
12	Transition	00:10	07:00

Questions about the Advanced Circuit Training Template

What equipment do I need?

A kettlebell and a box or sturdy step. The other four stations are bodyweight.

Is ten seconds really enough to transition?

Only if everything is set up in advance and within a few steps. Lay the circuit out before you start.