How to run a circuit class: stations, timings and layout

Ten people, eight stations, one stopwatch, and someone always ends up at the wrong cone. For most groups, use 6 to 10 stations, 40 seconds on and 20 seconds to move, and two or three rounds. Lay the stations out in a numbered loop, brief everyone before the clock starts, and make the switch signal something people can see.

In short

Use 6 to 10 stations, a fixed work and rest time (such as 40 seconds on, 20 seconds off), and 2 or 3 rounds.

Lay stations out in a clear loop with numbered cards, and give every station an easier and harder option.

Make the switch signal visible as well as audible. Music, wind and traffic drown out whistles, and not everyone can hear them.

1. What is a circuit class?

A circuit class is a group session where people move around a series of exercise stations. Everyone works at the same time for a set period, then rests or moves to the next station.

It works well for coaches because:

one timer runs the whole group
people of different fitness levels can train together
you need very little equipment

Each full lap of the stations is one round.

2. How many stations should a circuit have?

Somewhere between 6 and 10 works for most classes.

Fewer than 6: gets repetitive, and you'll have queues with a bigger group.
More than 10: harder to remember, longer to set up, and people lose track.

A useful rule: aim for one or two people per station. With 16 people, 8 stations in pairs works well. Pairs can also motivate each other, or swap roles at a partner station.

3. What work and rest timings should I use?

Pick one timing and stick to it for the whole circuit. Changing it halfway confuses everyone.

Common formats:

Format	Work	Rest/move	Suits
30/30	30 seconds	30 seconds	Beginners, mixed groups, older adults
40/20	40 seconds	20 seconds	General fitness classes
45/15	45 seconds	15 seconds	Fitter groups
60/30	60 seconds	30 seconds	Strength-focused stations

The rest time has to include moving to the next station and getting set. Fifteen seconds is tight if stations are far apart or need setting up. If people are arriving late to each station, lengthen the rest.

How long will my class take?

Work it out before the session:

(work + rest) × stations × rounds + rest between rounds

For example, 40/20 with 8 stations and 3 rounds, with 2 minutes between rounds:

1 minute × 8 stations = 8 minutes per round
3 rounds = 24 minutes
plus 2 rest breaks of 2 minutes = 28 minutes

Add a 10-minute warm-up and a 5-minute cool-down, and you have a 45-minute class.

4. How should I choose the exercises?

Balance the circuit so no muscle group works twice in a row. A simple pattern:

Legs (squats, step-ups, lunges)
Push (press-ups, bench dips)
Cardio (skipping, high knees, shuttle runs)
Pull (band rows, TRX rows)
Core (plank, dead bugs)
Legs (glute bridges, kettlebell deadlifts)
Cardio (burpees, step jacks)
Upper body (band press, shoulder taps)

Avoid anything highly technical, or anything that's dangerous when done quickly by tired people.

5. How do I lay out the stations?

Make it impossible to get lost.

Arrange stations in a loop, so the end leads back to the start. A circle or a rectangle is easiest.
Number every station with a big card or cone, readable from a few metres away.
Put the exercise on the card with a simple picture, plus the easier and harder options.
Leave space between stations so people with dumbbells or skipping ropes aren't on top of each other.
Stand where you can see everyone. Usually in the middle or at one corner.

Outdoors, mark the direction of travel with arrows or cones.

6. How do I brief the class?

Spend 3 to 5 minutes on this before you start. It saves far more time later.

Walk the circuit and demonstrate each station briefly.
Show the easier and harder option at each one.
Explain the signal for work, rest and move.
Say which way to rotate.
Ask about injuries and health conditions, quietly and individually where you can.
Explain the talk test. The NHS describes vigorous activity as when you can't say more than a few words without pausing for breath. Not everyone needs to work that hard.

7. How do I scale a circuit for mixed abilities?

Every station needs at least two levels. CrossFit calls this scaling: adjusting the movement or the amount of work.

Examples:

Press-ups: hands on a bench, knees, full press-up, feet raised
Squats: to a box, bodyweight, goblet squat
Burpees: step-back, no jump, full burpee
Skipping: step on the spot, skipping without a rope, rope

People can also scale by working at their own pace within the time, or by taking extra rest.

8. What do I need to run a circuit class in a park?

Rules vary by council and landowner. There's no single national rule, so check with whoever manages the space.

As an example, the London Borough of Hammersmith & Fulham requires trainers to be approved before running sessions in its parks. Its terms ask for at least £5 million public liability insurance, CIMSPA membership and Level 3 or equivalent fitness qualifications (with some exceptions for activities such as Zumba and yoga), first aid provision, and an accident reporting process. Equipment must be handheld only, and amplified music isn't allowed.

Other councils have their own schemes, fees and rules. Contact your local council's parks team before you start.

9. How do I make sure everyone sees the switch?

This is the part most coaches overlook.

A whistle or a beep only works if everyone hears it. Outdoors, wind and traffic carry sound away. Indoors, music drowns it out. And some people in your class may be deaf or hard of hearing, or may not wear their hearing aids while training.

Good habits:

Use a visual signal as well as sound: a raised arm, a flag, or a big screen everyone can see.
Put a large timer display where every station can see it.
Give a countdown in the last few seconds, with your fingers as well as your voice.
Ask new members if there's anything that would help them follow the session.

Do I need an app for this?

One coach, one timer, many people. You need a timer that runs itself, so you can watch form instead of the clock.

Options:

A gym interval clock on the wall, if your venue has one.
Seconds Interval Timer (Runloop) is free with an optional upgrade. It has a colour-coded full-screen display you can read from across the room, and voice cues.
A phone or tablet propped up with a large countdown, at the very least.

How Reptyl helps

Reptyl Coach is our iPhone app for people who time other people, and it runs circuit classes.

Circuit classes. Set stations, work, move and rounds, and the screen shows a giant MOVE when it's time to change. Prop the phone where every station can see it.
Colour you can see across the park. The change is visual first, so it works over music, wind and traffic, and for anyone who can't hear a whistle.
Taking turns. For relay or partner stations, several athletes can run one after another, and the app keeps the order.

For a plain work-rest-rounds timer on your own phone, Reptyl Timer fills the screen with colour and buzzes at every change. It's a one-off purchase with no subscription, no account and no adverts, and your data stays on your phone. The Coach page has the details.

For more on formats, see EMOM vs AMRAP, Tabata vs HIIT and how to coach sprint sessions.

Quick answers

What's a good circuit timing for beginners?

30 seconds work, 30 seconds rest, 6 to 8 stations, 2 rounds. It's gentle, and the rest gives people time to move and set up.

How many rounds should a circuit class have?

Two to four rounds is common. Work out the total time first, and make sure there's room for a proper warm-up and cool-down.

Do I need a licence to run a fitness class in a park?

Often, yes. Many councils require approval and insurance. Check with your local council or the landowner before you start.

Want a class timer everyone can see? See Reptyl Coach