Skip to content
FIT FILE FORGESign In

Shared workout · Strength

Intermediate 25-Min Calisthenics Circuit - 25:00 (Edited 2025-12-30 00:00)

Time · 25minSteps · 40Shared · Dec 28, 2025

Made with Fit File Forge. Describe any workout in plain words — we build it for your Garmin. Try Forge →

THE WORKOUT, STEP BY STEP

STRENGTH25min

Intermediate 25-Min Calisthenics Circuit - 25:00 (Edited 2025-12-30 00:00)

25-min timed calisthenics circuit: warm-up, 2 rounds of 40s work / 20s rest across 7 bodyweight moves with 1-min rest between rounds, high-knees finisher, and shortened cooldown/stretching.

WARM UP

5 min

General warm-up: light cardio and mobility

2×Sets
CARDIO

40 sec

Jumping jacks

RECOVERY20 sec

Rest

SQUAT

40 sec

Bodyweight squats

RECOVERY20 sec

Rest

PUSH UP

40 sec

Push-ups

RECOVERY20 sec

Rest

LUNGE

40 sec

Reverse lunges (alternate legs)

RECOVERY20 sec

Rest

MOUNTAIN CLIMBER

40 sec

Mountain climbers

RECOVERY20 sec

Rest

HIP RAISE

40 sec

Glute bridge

RECOVERY20 sec

Rest

PLANK

40 sec

Plank hold

RECOVERY20 sec

Rest

RECOVERY1 min

Rest between rounds

4×Sets
CARDIO

20 sec

High knees (in place)

RECOVERY10 sec

Rest

STAIR STEPPER

2 min

Cooldown and stretching

Workout Library

MORE WORKOUTS LIKE THIS

Browse the library →
  • RunningRace-specificDifficulty 3 of 5 — Hard

    Yasso 800s

    Up to 10 × 800 m, equal-time jog recovery

    1 h 15Inspired by Bart Yasso
    Save Send
  • CyclingVO2maxDifficulty 4 of 5 — Very hard

    Seiler 4 × 8

    4 × 8 min at the highest power you can hold for all four, 2 min easy

    1 h 10Inspired by Stephen Seiler
    Save Send

WANT YOUR OWN? DESCRIBE IT.

Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it. Free to start.

Open Forge Plan a block with your coach

Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries.