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Circuit

Basic Circuit Training Template

A standard circuit training template with 45 seconds at each exercise station and 15 seconds to transition between stations.

16 rounds 3 sets 24 min total
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Ready

00:45

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About this timer

Eight stations, forty-five seconds of work at each, fifteen seconds to move between them, repeated three times. Circuit training is the most efficient way to cover a whole body in a short session: no muscle group works twice in a row, so local fatigue never becomes the limiting factor and your heart rate stays up throughout. The fifteen-second transition is short by design — it is a change of station, not a rest.

Best for

  • A complete full-body session in under twenty minutes
  • Home training with little or no equipment
  • Groups rotating through stations together

What to do in the work rounds

  • Push-ups
  • Squats
  • Plank hold
  • Alternating lunges
  • Mountain climbers
  • Jumping jacks
  • Tricep dips off a chair
  • Sit-ups

Scaling it

Easier
Run two circuits instead of three, and treat the transition as a genuine rest.
Harder
Add a fourth circuit, or add a dumbbell to the squats, lunges and presses.

How the clock runs

One pass through this timer is 16 rounds and 8 min. The sequence repeats 3 times, so the whole session runs 24 min across 48 intervals. The intervals break down as 8 × 45 sec and 8 × 15 sec.

#IntervalLengthElapsed
1 Push-ups 00:45 00:45
2 Transition 00:15 01:00
3 Squats 00:45 01:45
4 Transition 00:15 02:00
5 Plank 00:45 02:45
6 Transition 00:15 03:00
7 Lunges 00:45 03:45
8 Transition 00:15 04:00
9 Mountain Climbers 00:45 04:45
10 Transition 00:15 05:00
11 Jumping Jacks 00:45 05:45
12 Transition 00:15 06:00
13 Tricep Dips 00:45 06:45
14 Transition 00:15 07:00
15 Sit-ups 00:45 07:45
16 Transition 00:15 08:00

Questions about the Basic Circuit Training Template

Do I need a gym for this?

No. Every station in the list is bodyweight and works in a space roughly the size of a mat.

What if fifteen seconds is not enough to change stations?

It is enough at home where nothing needs setting up. In a gym, either lay everything out beforehand or lengthen the transition to thirty seconds.