Circuit Training for Kids: An 8-Station Plan

Kids have energy to burn and short attention spans. Adults running a session for them have limited time and limited patience. A circuit is the perfect middle ground. Lay out a few stations, set a timer and let children move from one activity to the next. Nobody stands around waiting, nobody gets bored, and everyone works at their own level. In this guide I will show you how to set up circuit training for kids aged 6 to 12, in a hall, a garden or a park, with timings, safe exercises and ways to keep it fun.

I use circuits every week in my adult classes. The format works for children too, as long as you treat it as play rather than training.

Why circuits work so well for children

• Short bursts suit kids. Children naturally move in quick bursts with short rests. A circuit matches that.
• Variety keeps them interested. A new activity every 30 to 45 seconds holds attention far better than doing one thing for ten minutes.
• Mixed ages and abilities can play together. Each child does the station at their own pace.
• It builds all-round skills. Balance, coordination, strength and stamina in one session.

The NHS physical activity guidelines for children and young people recommend an average of at least 60 minutes of moderate or vigorous activity a day for 5 to 18 year olds, including activities that strengthen muscles and bones across the week. A circuit ticks both boxes.

Is strength work safe for children?

Yes, when it uses body weight, light equipment and good supervision. Jumping, climbing, crawling and pushing are all natural strength activities for children. What children should not do is heavy lifting with adult weights or exercises they cannot control. Keep the focus on good movement and fun. For more detail, see my post on whether strength training is safe for children.

Circuit training for kids: the 8-station plan

Set up 8 stations around the space. Put a sign or picture at each one so kids know what to do without asking.

Timings

• Ages 6 to 8: 30 seconds work, 30 seconds to move to the next station. 1 or 2 rounds.
• Ages 9 to 12: 40 seconds work, 20 seconds to move. 2 or 3 rounds.
• Rest 2 minutes between rounds with water.

The stations

1. Star jumps. Arms and legs out wide, then back together. Easier: step side to side.
2. Bear crawl. Hands and feet on the floor, knees just off the ground, crawl between two cones. Easier: crawl on hands and knees.
3. Beanbag squat. Squat down, pick up a beanbag from one hoop, stand, squat and drop it in the next hoop. Keeps squats purposeful.
4. Ball toss. Throw a soft ball at a target on the wall or into a bucket. Catch it if it bounces back.
5. Line hops. Jump two feet side to side over a rope or chalk line. Older kids: hop on one foot.
6. Plank hold. Hold a plank on hands or forearms. Easier: knees down. Add fun by making them “hold the bridge” while a toy car drives underneath.
7. Shuttle run. Run between two cones about 5 to 10 metres apart, touching the floor at each end.
8. Balance beam. Walk heel to toe along a line or a low bench. Older kids: walk backwards or carry a beanbag on their head.

Warm-up and cool-down

Warm-up (5 minutes)

• Jog around the space, then change to skipping, side steps and backwards walking on your call
• Arm circles forwards and backwards
• “Traffic lights”: green means run, amber means walk, red means freeze

Cool-down (5 minutes)

• Slow walk around the space
• Gentle stretches: reach to the sky, touch the toes, “butterfly” stretch sitting down
• Lie down and take 5 big belly breaths

Setting up in a hall, garden or park

In a hall

Plenty of space and a flat, non-slip floor. Use the walls for ball targets. Keep stations well apart so children do not collide.

In a garden

Grass is softer for jumping and crawling. Mark stations with buckets, cones or upturned flowerpots. Check the lawn for stones or dog mess first.

In a park

Benches can be used for step-ups (for older kids, one at a time, with an adult close by) and trees as markers. Keep stations together so you can see everyone, and choose a quiet corner away from paths.

What you need

• Cones, buckets or bottles as markers
• 2 or 3 hoops (or rope circles)
• Soft balls and beanbags (rolled socks work)
• A skipping rope or chalk
• A timer and some music
• Water bottles

Keeping it fun (and safe)

• Never make it a punishment. No “do 10 push-ups because you were naughty”.
• Praise effort, not results. “Great balance!” beats “You were fastest”.
• Let kids design a station. They love inventing their own moves.
• Theme it. Superhero training, jungle explorers, Olympic trials.
• Watch for tiredness. If a child looks wiped out, let them sit out a round. They will be back soon.
• Stop if anything hurts. A sore knee or ankle means rest, not “push through”.

Where a bootcamp class fits in

Here is a secret: this is basically the same structure I use for adults. Our classes are often circuit based, with stations, timers and options for every level. If you have ever watched your children having fun at a circuit and thought “I would quite like a go at that”, you would enjoy a class. Read what circuit training is for the grown-up version, and my SYP Built To Last strength class uses the same idea with a focus on functional strength for parents over 35. For more ideas to try with your own kids, see my garden workout for families.

FAQs

What age can children start circuit training?

Children of almost any age can do simple, playful circuits. From about 6, they can follow stations and timers. Younger children do better with shorter stations and lots of adult help.

How long should a kids’ circuit session be?

Around 20 to 40 minutes in total, including warm-up and cool-down, works well for most children aged 6 to 12.

Should kids use weights in a circuit?

Body weight and light equipment like beanbags, soft balls and hoops are enough. Children do not need adult weights to build strength.

How often can kids do circuits?

A couple of times a week is a great addition to other active play and sport. The key is variety: circuits, free play, sport and outdoor time all count.

Book your first class

Want your own turn on the circuit? SYP Bootcamp runs 45-minute small-group classes in Archway N19, in a weatherproof church hall, with a maximum of 10 people. Every exercise has an easier and harder option, so complete beginners are welcome. It is £15 a class. Book your £15 class here or call or WhatsApp me on 07301 512215. If you want to see how I work with clients one to one, read how SYP Fitness personal training works.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.