A run of different exercises back to back, then round again. Intervals One gives every station its own time, calls the next one before you get there and keeps track of your rounds.
Circuit training is a set of different exercises, or stations, done one after another with little rest, then repeated for several rounds. Once you've done every station, that's one round.
Good circuits move the work around the body, so your legs recover while your arms work and the other way round. That lets you keep going with short rests. Stations can be bodyweight moves, dumbbells, kettlebells, a skipping rope or a rower, whatever you have.
Some circuits give every station the same time. Others give the harder stations less time and more rest, or give a longer hold like a plank its own length. That's where a timer that handles different times for each station earns its keep.
If every station gets the same time, the free Simple screen does it. These numbers give six stations, three times through.
Pro includes ready-made circuits for every level, including Core Foundation Circuit, DB Strength & Conditioning, Shadow Boxing & Bodyweight and Bodyweight Challenge.
Set out any kit before you start, so the rest between stations is spent resting, not looking for dumbbells.
Four controlled core moves, no equipment. It's the shape of the Core Foundation Circuit preset with every station at 40 seconds.
Four compound dumbbell moves with time to reset between them. Pick a weight you could lift a few more times at the end of each station.
The circuit playing on the phone above, at the full four rounds. Each station has its own time, and the rests shrink as the moves get longer.
A set of different exercises, called stations, done one after another with short rests, then repeated for several rounds.
They overlap a lot. HIIT is about the intensity of each interval; circuit training is about moving through a set of different stations. A circuit done at high effort with short rests is HIIT too.
Four to eight stations and two to four rounds is common. Fewer stations with more rounds feels repetitive but easy to follow; more stations with fewer rounds adds variety.
Yes, with Pro. The Advanced builder gives every station its own work time and its own rest. On the free Simple screen, every station shares the same work and rest time.
It announces every stage and its length, and counts down the last three seconds. With Pro, it also says the name of the next station nine seconds before it starts.
Download Intervals One, set up your circuit, and press start.