How to use the online timer
Sixty seconds at a station, fifteen to move to the next, six rounds. Circuit training is built around movement between exercises rather than repetition of one, which makes it suit a room with a few pieces of equipment far better than a single machine. It is also the format that works when several people of different fitness levels want to train together in the same space.
Set the stations out before starting, because the fifteen seconds is a transition rather than a rest — it is there to get you from one place to the next and no more. Write the order down where you can see it. The countdown runs in this browser tab, so keep the page open and the volume up, since you will be looking at the equipment rather than the screen.
A minute is long enough that pacing within the station matters. Going flat out for the first twenty seconds and surviving the remaining forty produces a worse round than a steady effort held throughout. Alternate the stations so that consecutive ones use different muscle groups, which keeps the limiting factor your breathing rather than one set of muscles giving out early.
Common questions
Is the fifteen seconds a rest?
It is a transition. The time exists to get you from one station to the next, so set the equipment out beforehand and treat any leftover seconds as a bonus rather than as recovery.
How should I order the stations?
Alternate so that consecutive stations use different muscle groups. That keeps your breathing the limiting factor rather than one set of muscles giving out early, which is what circuit training is for.
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