Circuit Design Builder
Design HIIT, Tabata, EMOM, and AMRAP circuits by goal, equipment, and time with work-to-rest ratios.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Circuit Design Builder
Design HIIT, Tabata, EMOM, and AMRAP circuits by goal, equipment, and time with work-to-rest ratios.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Circuit type
Choose the option that matches your context; available options include Hiit, Tabata, Emom.
Goal
Choose the option that matches your context; available options include Fat Loss, Conditioning, Muscle Endurance.
Total time (min)
Enter a measured or estimated value (minimum 5) (maximum 60), using the unit indicated in the field label.
Equipment
Choose the option that matches your context; available options include Bodyweight, Dumbbells, Kettlebell.
Fitness level
Choose the option that matches your context; available options include Beginner, Intermediate, Advanced.
How to interpret the output
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Circuit training is demanding on the cardiovascular system. Ensure a fitness base before high-intensity circuits.
Read the full disclaimerFrequently asked questions
What does the Circuit Design Builder estimate?
Design HIIT, Tabata, EMOM, and AMRAP circuits by goal, equipment, and time with work-to-rest ratios.
Which information do I need for this programming tool?
Provide Circuit type, Goal, Total time (min), Equipment, Fitness level. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Circuit training is demanding on the cardiovascular system. Ensure a fitness base before high-intensity circuits. Read the medical disclaimer.
Related Resources