Fitness Circuits

Why It Works

Fitness Circuits is for people who already train and want to get fitter without giving up strength work. You train three times a week, and each session is two circuits of four exercises.

Do the four exercises one after another, with about 15 seconds to move between them. Rest after the last one, then go round again. Three rounds make a circuit. You keep moving for most of the session, so your heart rate stays up, and the loads are heavy enough that you still get stronger.

Each circuit mixes a leg exercise, a push, a pull and either a jump, a kettlebell swing or a core exercise. Changing muscle groups means one part of your body can recover while you work another. The jumps and swings come last in each circuit, right before your rest, because they push your heart rate highest.

Every set has a rep range and an effort target. Stop the strength exercises with about two good reps left and the jumps with three, so your landings stay soft. The sessions stay the same for all eight weeks. You do a fitness test in week 1 and repeat it in week 8.

Get the PDF and Tracker

Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

Enter your email to get both files

We'll unlock them here and email you the links. Tick the box to get a new one every week.

How to Use It

Your week

Mon Day 1 Squat, Press and Swing
Tue
Wed Day 2 Hinge, Pull and Core
Thu
Fri Day 3 Single Leg, Push and Swing
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Start each exercise with a weight you could lift for two more reps at the top of the range. When every round reaches the top, add the smallest weight step next time. Kettlebells go up 4 kg at a time, so stay with one bell and add swings until 20 feel easy. On the jumps, add height before weight, and only while every landing stays quiet.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Squat, Press and Swing

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 bodyweight squats, then 10 arm circles forwards and 10 backwards
8 hip hinges with your hands on your hips
1 easy round of circuit A with light weights and half the reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A1	Kettlebell goblet squat, heels raised	3	10–12	15s	2 left (RIR 2)	Keep your chest up and let your knees travel forward over your toes as you sit down between your heels.
	Easier: Kettlebell goblet squat, heels raised, to a bench Harder: Kettlebell goblet squat, heels raised, with a 3-second lowering
A2	Machine chest press	3	10–12	15s	2 left (RIR 2)	Set the seat so the handles line up with the middle of your chest.
	Easier: Incline push-up Harder: Machine chest press with a pause at the chest
A3	Sit-back cable lat pulldown	3	10–12	15s	2 left (RIR 2)	Sit on the floor with your knees bent, lean back and pull the bar down to your chest, leading with your elbows.
	Easier: Sit-back cable lat pulldown with a lighter weight Harder: Sit-back cable lat pulldown with a 2-second hold at the chest
A4	Kettlebell swing	3	15–20	90s	3 left (RIR 3)	Let your hips do the work and your arms just hold on. Stop the set if your back starts to round.
	Easier: Kettlebell deadlift Harder: Kettlebell swing with a heavier bell
B1	Dumbbell curtsey lunge	3	8–10	15s	2 left (RIR 2)	Do all the reps on one leg, then the other. Each set is 8 to 10 on each leg.
	Easier: Curtsey lunge with no weight Harder: Dumbbell curtsey lunge with a 2-second pause at the bottom
B2	Machine shoulder press, neutral grip	3	10–12	15s	2 left (RIR 2)	Keep your back against the pad and press the handles up until your arms are straight.
	Easier: Machine shoulder press with a lighter weight Harder: Machine shoulder press with a 3-second lowering
B3	Side plank cable row	3	8–10	15s	2 left (RIR 2)	Do all the reps on one side, then the other. Keep your hips lifted the whole time.
	Easier: Side plank cable row from your knees Harder: Side plank cable row with a 2-second hold at the chest
B4	Dumbbell jump squat	3	8–10	90s	3 left (RIR 3)	Squat to a comfortable depth, jump straight up, then land softly and go straight into the next rep.
	Easier: Bodyweight jump squat Harder: Dumbbell jump squat with heavier dumbbells

Cool-down

3 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Chest stretch in a doorway, about 30 seconds

Day 2

Hinge, Pull and Core

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 glute bridges
8 hip hinges with your hands on your hips
6 slow reverse lunges on each leg
1 easy round of circuit A with light weights and half the reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A1	Dumbbell Romanian deadlift	3	10–12	15s	2 left (RIR 2)	Push your hips back and keep the dumbbells close to your legs.
	Easier: Romanian deadlift to mid-shin Harder: Single-leg Romanian deadlift
A2	Dumbbell renegade row	3	6–8	15s	2 left (RIR 2)	Count each arm as one rep and swap arms every rep. Keep your hips level.
	Easier: Dumbbell renegade row from your knees Harder: Dumbbell renegade row with a push-up between rows
A3	Split-stance cable press with rotation	3	8–10	15s	2 left (RIR 2)	Do all the reps on one arm, then the other. Swap your front foot when you swap arms.
	Easier: Split-stance cable press without the rotation Harder: Split-stance cable press with rotation and a 2-second return
A4	Lunge jumps	3	6–8	90s	3 left (RIR 3)	Count each landing as one rep. Land softly and keep your front knee over your toes.
	Easier: Alternating reverse lunge without the jump Harder: Lunge jumps with a pause in each landing
B1	Leg press	3	12–15	15s	2 left (RIR 2)	Lower until your knees reach about 90 degrees, then press through your whole foot.
	Easier: Leg press with a shorter range Harder: Leg press with a pause at the bottom
B2	Seated cable row	3	10–12	15s	2 left (RIR 2)	Sit tall and pull the handle to your stomach, squeezing your shoulder blades together.
	Easier: Machine row with a chest pad Harder: Seated cable row with a 2-second squeeze
B3	Pallof press step-out	3	8–10	15s	2 left (RIR 2)	Do all the reps facing one way, then turn round and do the other side.
	Easier: Pallof press step-out with a lighter weight Harder: Pallof press step-out with a 2-second pause after each step
B4	Prone plank with limb lifts	3	8–12	90s	2 left (RIR 2)	Count each lift as one rep. Go right arm, left arm, right leg, left leg, then start again.
	Easier: Prone plank with leg lifts only Harder: Prone plank lifting the opposite arm and leg together

Cool-down

3 minutes of easy walking
Standing hamstring stretch, about 30 seconds on both legs
Child's pose, about 30 seconds

Day 3

Single Leg, Push and Swing

Warm-up

5 minutes on the bike or rower, building to a steady pace
10 bodyweight squats, then 10 arm circles forwards and 10 backwards
6 slow reverse lunges on each leg
1 easy round of circuit A with light weights and half the reps

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A1	Dumbbell Bulgarian split squat	3	8–10	15s	2 left (RIR 2)	Do all the reps on one leg, then the other. Each set is 8 to 10 on each leg.
	Easier: Bulgarian split squat with no weight Harder: Dumbbell Bulgarian split squat with a 3-second lowering
A2	Alternating dumbbell bench press	3	10–12	15s	2 left (RIR 2)	Count each arm as one rep.
	Easier: Dumbbell bench press with both arms together Harder: Alternating dumbbell bench press with a 2-second lowering
A3	Bent-over alternating kettlebell row	3	10–12	15s	2 left (RIR 2)	Count each arm as one rep.
	Easier: Bent-over kettlebell row with both arms together Harder: Bent-over alternating kettlebell row with a 2-second hold at the top
A4	Alternating single-arm kettlebell swing	3	16–20	90s	3 left (RIR 3)	Count each swing as one rep and swap hands at the top of every swing. Stop the set if your back starts to round.
	Easier: Two-handed kettlebell swing Harder: Alternating single-arm kettlebell swing with a heavier bell
B1	Push-up	3	8–12	15s	2 left (RIR 2)	Keep a straight line from head to heels and lower your chest to just above the floor.
	Easier: Incline push-up Harder: Push-up with a 3-second lowering
B2	Close-grip lat pulldown	3	10–12	15s	2 left (RIR 2)	Lean back slightly and pull the handle to your upper chest, keeping your elbows close to your sides.
	Easier: Close-grip lat pulldown with a lighter weight Harder: Close-grip lat pulldown with a 2-second hold at the chest
B3	Cable woodchop, high to low	3	8–10	15s	2 left (RIR 2)	Do all the reps on one side, then the other.
	Easier: Cable woodchop with a shorter range Harder: Cable woodchop with a 2-second return
B4	Ice-skater lunge jumps	3	10–12	90s	3 left (RIR 3)	Count each landing as one rep. Stick each landing for a moment before you jump back.
	Easier: Ice-skater step without the jump Harder: Ice-skater lunge jumps with a 1-second hold on each landing

Cool-down

3 minutes of easy walking
Glute stretch lying on your back, about 30 seconds on both legs
Lat stretch holding a rack upright, about 30 seconds

Week by Week

Read the note at the start of each week.

Week 1

Do the fitness test this week. In the first sessions, find a weight for each exercise that leaves two reps in the tank and write it down.
Week 2

Time your rests. Use about 15 seconds to move between exercises and 90 seconds after the last one in a circuit.
Week 3

Watch your landings on the jumps. If they get loud or your knees cave in, stop the set there.
Week 4

Add the smallest weight step to any exercise where every round reached the top of the range last week.
Week 5

Try cutting the rest after each round to 75 seconds. Keep it there if your reps hold up.
Week 6

Look at your tracker. If an exercise has not moved for two weeks, keep the weight and lower each rep to a slow count of three.
Week 7

Cut the rest after each round to 60 seconds if your reps held up last week.
Week 8

Retest this week, in the same order and with the same rest as in week 1, then compare your results.

Test and Retest

Fitness Check

Do this test in week 1 and again in week 8, after your warm-up at the start of a session. Do the tests in the same order both times and rest 3 minutes between them.

Test	Unit	How to do it
Kettlebell swings in 1 minute	reps	Use the same kettlebell both times. Count the swings you can do in 1 minute with good form. Put the bell down if your back starts to round, then carry on.
Push-ups	reps	Do as many push-ups as you can from the floor with good form. Stop when your hips sag or your chest no longer gets close to the floor.
Forearm plank	seconds	Hold a forearm plank with your body in a straight line from head to heels. Stop the clock when your hips sag or lift, and record the time.

Do the test in week 1 and again in week 8.

Get the PDF and tracker