Circuit Training

12-week starter plan

Two to three sessions a week, either at home or in a circuit class.

1. Week 12 sessions: 8 stations of 30 seconds with 20 seconds change, 2 rounds
2. Week 22 sessions: 8 stations of 33 seconds with 20 seconds change, 2 rounds
3. Week 32 sessions: 8 stations of 36 seconds with 20 seconds change, 2 rounds
4. Week 42 sessions: 8 stations of 36 seconds with 20 seconds change, 2 rounds
5. Week 53 sessions: 8 stations of 39 seconds with 20 seconds change, 3 rounds
6. Week 63 sessions: 8 stations of 42 seconds with 20 seconds change, 3 rounds
7. Week 73 sessions: 8 stations of 45 seconds with 20 seconds change, 3 rounds
8. Week 83 sessions: 8 stations of 45 seconds with 20 seconds change, 3 rounds
9. Week 93 sessions: 8 stations of 45 seconds with 20 seconds change, 4 rounds
10. Week 103 sessions: 8 stations of 45 seconds with 20 seconds change, 4 rounds
11. Week 113 sessions: 8 stations of 45 seconds with 20 seconds change, 4 rounds
12. Week 123 sessions: 8 stations of 45 seconds with 20 seconds change, 4 rounds

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low Approximate UK prices.

• A mat
• Light dumbbells or bands
• A timer

Frequently asked questions