The problem with traditional circuit workouts is that clients work end up in an easy rhythm rather than trying to push themselves as hard as they should.
One method do overcome this is to reduce the number of stations in your circuit and group the clients up.
This way there are more clients at each station meaning you so you can coach a group of clients at a time rather than just one or two. Training next to each other will also breed some fun competitiveness that will also increase intensity.
That’s what this workout is all about.
45 Minutes vs 1 Hour Sessions
Both 45 minute and 60 minute sessions will work for a group fitness workout.
45 minute workouts tend to be a little more intense. Like a BBC show that only has 6 episodes per season, each episode needs to pack a punch. But that means you need to make sure there is very little down time and you’re well prepared to get the most out of your time.
60 minute workouts on the other hand allow for more time to play bootcamp games, do a more complicated workout or get a bit of conversation going between drills. These might suit you better if you have a large group or are planning to run a less intense format of classes.
Big Circuits or Small Circuits?
I love a big circuit workout with lot’s of equipment and stations, but they take a lot to set up and all of that time spent demonstrating each exercise is time that could be spend working out.
(Plus, clients often forget half the exercises if you show them too many at once meaning you have to show them again.)
Small ‘mini circuits’ are my solution to this. You only need to demonstrate four exercises at a time.
Clients complete their laps of the circuit quicker than a typical 12 station circuit, but at that point they’re ready for a rest and it gives you some time to demonstrate the next station.
And as I mentioned in the intro, it’s easier to coach as your clients are less spread out.
Use Less Equipment (and Use It Again)
One big bonus to any circuit is that you can get away with less equipment. Unlike your typical fitness class where everyone needs one of each item, circuits just need enough equipment for the number of people on that station.
When it comes to Mini Circuits, assign a piece of equipment to each station, then simply pick a different exercise using that equipment for a whole new circuit.
For example of your 4 station you might have:
- Bodyweight exercise
- Kettlebell exercise
- Slam Ball exercise
- Step exercise
This could turn into a circuit of:
- Push Ups
- 1 Arm KB Rows
- Ball Slams
- Step Ups
And then quickly into a new circuit of:
- Inchworms
- KB Swings
- Reverse Lunge w/ Ball
- Box Jumps
You’ll see me use this in the workout below.
Use Your Clients To Keep Time (Timekeeper Circuits)
The third circuit in this drill uses something called a Timekeeper (also known as a pacer or pacemaker too).
A Timekeeper is when instead of using a stopwatch, you assign one station a number of reps or rounds. Once the person on that station has completed said reps they call out ‘Change!’ or ‘Done!’ and everyone knows it’s time to change to the next station.
This frees you up from using counters and also adds a slight randomness to the workout.
More Workout Ideas: Download these workout templates for more workout ideas that you can reuse over and over.
More 1 Hour Circuit Workouts:
- 5x5x5 – low rep strength workout
- Circle of Trust – kettlebell swings keep everyone on time in this workout
- Intervals of Destruction – timed circuit workout
- MB Intervals – break out the medicine balls for this one
- 10 to 2 to 10 – reps go down then back up
Mini Circuits
Goals: Muscular Endurance, Strength
Duration: 1 hour
Equipment: Mats, Bands, Medicine Balls, Agility Ladder, Interval Timer
Warm Up
Take a short jog to the location. Run through Run 1, pointing out landmarks along the way.
Move into 1 leg partner push overs (clients pair up, then standing on one leg they attempt to push their partner over without letting their foot leave the ground)
Conditioning
Split clients evenly amongst stations. Try to group clients of similiar fitness levels together.
Note: Complete just one circuit at a time. The whole group completes circuit 1, then 2 then 3.
Circuit 1
Timed Intervals: Do two rounds using 45 seconds work with 15 seconds transition between stations.
- Forwards Hopping – swap legs every 5 hops
- Medicine Ball Squat to Press
- Stir The Pot
- Assisted 1 Arm Push Up
Explanation: Keep one arm tucked in and the other straight and as far to the side as possible. Use the tucked in arm to do most of the work with the straight arm just assisting you. Difficulty can be increased or decrease by moving the assisting arm out or in respectively.
Circuit 2
Timed Intervals: Do three rounds of 30 seconds work with 10 seconds transition.
- Band Bicep Curls
- Overhead Medicine Ball Lunge
- ‘T’ with Hip Drop
Explanation: Start in a pushup position. Lift one arm up to the sky so that you form a ‘T’ shape. Hold that position while you lower your hip to the ground and then back up. Resume the pushup position by lowering your arm under control back to the ground. Repeat on the other side. - 4 Direction Squat Jumps
Explanation: Complete jumps in this order: jump forward, jump back, jump left, jump right, jump back, jump forward, jump right, jump left. If performed correctly your movements should form s ‘+’ sign.
Circuit 3
Timekeeper station: Clients at the run station take it in turns running around the outside of the circuit and group. The other clients rest while they wait for their turn to run. Once all of the clients on the run station have completed a run it’s time to for everyone to rotate to the next station.
- Push Ups
- Medicine Ball Woodchop
- Lap – Take it in turns running around the outside of the circuit
- Reverse Lunge with Hop
Cooldown
10s work/5s rest intervals of Plank and Side Plank. Stretch.
Videos
Updated in 2022 to include exercise videos and more background on how this type of workout works.
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
I have never seen a better workout in my life with such awesome results
Thank you so much for giving us this great free workout.
Wow thanks mate that means a lot! Be sure to come by again for more workouts.
Hi
How absolutely awesome your website!! Would you have any idea on an hour body weight workout only ? I usually do the typical 45s on 15s off circuit format but my clients are never exhausted after it. Im not sure of the timings if I could maybe put 2 exercises back to back then 15s rest ?
Hey Matheus,
Hm, sounds like maybe you could try something completely different. Did you see this one I just posted last week?
It’s all bodyweight.
https://bootcampideas.com/shuttles-and-tabata-workout/
Some great ideas on this site that I’ll definitely use. Nice one!
Cheers mate. Please stop by again.
Wow… thank you ever so much for sharing these wonderful ideas! How much is the E-book in pounds? And also.. I can’t seem to subscribe to your weekly workout thingy..? THANK YOU, YOU ARE A LEGEND!
P.s I found your page on pinterest.. and im in the U.K
😀
I love this shake up of the old circuit idea! I am going to try it next week. I’m just a bit confused about the “suicide plank” station in Circuit 3 – how can they be running around the outside if they are doing the planks? If they are doing the planks then running – how long should they plank for?
Hi Kyle – love your site! If you split the clients evenly through the stations – how are you timing them separately? I see you have different times for each of the stations. Thanks!