Circuit training timer

Enter your stations, work and rest times and rounds to see how long your circuit takes.

Your details

Your circuit takes

25 min

warm up and cool down extra

Circuit timer 47 steps, 25:00 in all
Working time16 min
Energy at 5 METs146 kcal

Press start and the timer calls each station and rest, and buzzes on phones that allow it. Moderate effort means you can still talk in short sentences; vigorous means a few words at most.

Chest pain, dizziness or unusual breathlessness: stop, and call 999 if it does not pass.

The working

8 stations, 40 on and 20 off, 3 rounds

Each round is 8 × 40 seconds plus 7 rests of 20 = 7:40. Three rounds with two 60 second breaks make 25 minutes. At moderate effort (5 METs) and 11 st that is about 146 kcal.

Picking stations

Mix it up

Alternate legs, upper body and core
Put the hardest move early
Have an easier version of every station
Water and a towel within reach

Effort

METs from the Compendium

In the 2024 Compendium, moderate circuit training is 5 METs and circuits with minimal rest are 7.5. One MET is about 1 kcal per kg of body weight per hour.

The timer

Each station called for you

Press start the circuit and the page runs every station, rest and round rest in order, naming each one as it comes up, so you can put the phone down and work. It reads the changes out to screen readers and buzzes on phones that allow it. Keep the screen on while it runs.

Read with care

What this cannot tell you

Energy exactlyCalorie numbers are estimates, often 20% out.
Your heartIf you have a heart condition, ask about hard intervals.
Warm upAdd 5 to 10 minutes either side.

Questions

Common questions

How long should a circuit be?

20 to 30 minutes of work is plenty.

How many calories does circuit training burn?

Roughly 4 to 8 kcal a minute for most adults.

Does circuit training count as vigorous?

Hard circuits with short rests do.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.