Circuit

Beginner Circuit Training Template

A gentler circuit for beginners with 30 seconds of exercise and 30 seconds of rest between stations.

16 rounds 2 sets 16 min total

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Ready

00:30

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

Rounds

1 Jumping Jacks 00:30
2 Rest 00:30
3 Wall Sit 00:30
4 Rest 00:30
5 Push-ups (Modified) 00:30
6 Rest 00:30
7 Crunches 00:30
8 Rest 00:30
9 Chair Step-ups 00:30
10 Rest 00:30
11 Squats 00:30
12 Rest 00:30
13 Tricep Dips 00:30
14 Rest 00:30
15 Plank 00:30
16 Rest 00:30

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.

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Other Circuit templates

Basic Circuit Training Template 24 min
Advanced Circuit Training Template 28 min

About this timer

Eight stations at thirty seconds each with a matching thirty seconds of rest, run twice. The one-to-one work-to-rest ratio is what makes this a beginner circuit — you arrive at every station recovered enough to perform the movement properly, which is how the movements get learned. Sixteen minutes, no equipment, and every station has a scaled version.

Best for

A first structured workout
Rebuilding a base after time off
Older adults starting resistance training

What to do in the work rounds

Jumping jacks, or step-touches for a low-impact version
Wall sit
Push-ups against a wall or on the knees
Crunches
Step-ups onto a low stair
Squats to a chair
Tricep dips off a chair
Plank, on the knees or forearms

Scaling it

Easier: One circuit rather than two, and use the full thirty seconds of rest sitting down if you need it.
Harder: When both circuits feel manageable, move to the basic circuit template rather than adding rounds here.

How the clock runs

One pass through this timer is 16 rounds and 8 min. The sequence repeats 2 times, so the whole session runs 16 min across 32 intervals. The intervals break down as 16 × 30 sec.

Round-by-round breakdown of the Beginner Circuit Training Template
#	Interval	Length	Elapsed
1	Jumping Jacks	00:30	00:30
2	Rest	00:30	01:00
3	Wall Sit	00:30	01:30
4	Rest	00:30	02:00
5	Push-ups (Modified)	00:30	02:30
6	Rest	00:30	03:00
7	Crunches	00:30	03:30
8	Rest	00:30	04:00
9	Chair Step-ups	00:30	04:30
10	Rest	00:30	05:00
11	Squats	00:30	05:30
12	Rest	00:30	06:00
13	Tricep Dips	00:30	06:30
14	Rest	00:30	07:00
15	Plank	00:30	07:30
16	Rest	00:30	08:00

Questions about the Beginner Circuit Training Template

I cannot do a full push-up. What should I do?

Push against a wall, then a kitchen counter, then the floor on your knees. Each is a real version of the exercise, not a lesser one.

How often should I do this?

Two or three times a week with a rest day between. Consistency at this stage matters far more than intensity.