HIIT · 16 min 30 sec

Circuit, 5 Stations

3 rounds of 5 × 45 sec, 1 min between rounds · 16½ min

A 5-station circuit timer: 45 seconds at each station with 15 seconds to move to the next, 3 rounds, and a minute of rest between rounds after a 15-second get ready. Each station has its own color, so you can tell where the room is at a glance. Open it in Cadence and rename the stations to match your floor.

Already have Cadence? “Open in Cadence” adds this routine to your library as a draft you can edit before saving.

9 steps per round

15 sec get ready · 3 rounds · 1 min rest between rounds

1. 1. Station 1

   45s

2. 2. Move

   15s

3. 3. Station 2

   45s

4. 4. Move

   15s

5. 5. Station 3

   45s

6. 6. Move

   15s

7. 7. Station 4

   45s

8. 8. Move

   15s

9. 9. Station 5

   45s

Rounds are part of Cadence Pro. On the free plan, the steps play once.

How to teach it

Plan once on your iPhone or iPad, then teach from your wrist, your iPhone, or an iPad. Apple Watch shows the current move, the countdown, and what is up next, with a tap at every step change and five seconds before it. Your coaching cues appear with each move as a reminder for you. Cues are silent until you turn them on.