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Circuit Timer
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3
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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.

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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.