Elapsed0:00
Round0 / 0
Remaining0:00
Scroll for more

Full-Body Circuit Timer

Five stations, three trips around: goblet squats, push-ups, bent-over rows, a plank, and burpees, each worked for 45 seconds with 15 seconds to move between stations. A one-minute warmup opens the session, a one-minute break separates the rounds, and a cooldown brings the total to 18:15.

One station per movement pattern is what makes this a complete session — squat, push, pull, brace, and a conditioning hit to close each round. A single kettlebell or dumbbell covers the two loaded stations; everything else is bodyweight. If 45 seconds on the rows outlasts your grip, open the preset in the editor and trim the work intervals or stretch the rests.

Workout Presets

More Circuit Training Timer Presets

Good to Know

Frequently Asked Questions

How long does the full-body circuit take?
18:15 from the start of the warmup to the end of the cooldown. In between sit three rounds of the five stations, short rests between stations, and a one-minute break between rounds.
Does the station order matter?
Each station hands off to muscles the previous one didn’t just use — legs into push, push into pull, then a brace before burpees end the round. Reorder it in the editor if you like, but putting burpees anywhere earlier taxes everything that follows.
What equipment do I need?
One dumbbell or kettlebell handles both the goblet squats and the bent-over rows. The plank, push-ups, and burpees need nothing but floor space, so the whole circuit runs off a single weight.