Circuit 7

Guide

Interval timer for calisthenics parks

The park already has bars and benches. What it usually does not have is a round that runs without a video or a gym stereo.

Why intervals belong at the park

Without a clock, park sessions drift. You camp one bar. You skip pull work. You rest until you feel like it. Work, walk, next station is enough structure for a full bodyweight round.

Circuit 7’s default is 45 seconds of work / 15 seconds of transition across seven stations. That maps onto a calisthenics park as easily as a marked outdoor court: pick a move that fits the station, then move on when the voice says so.

Station Timer: you pick the move

Not every park has the same hardware. Station Timer keeps the seven-station clock and lets you choose the movement at each stop — pull-up, dip, row, squat, whatever the bars allow.

• Same voice cues. Same pocket workflow.
• Works with zero bars of cell signal.
• Does not pause your music.
• Free, with The 7-Minute Baseline and The 7-Minute Circuit.

The 7-Minute Baseline names the move. Circuit and Station Timer, you pick it. Strength Foundations and the rest of the library are Premium.

A simple park round

1. Put on a playlist.
2. Open Station Timer. Set rounds.
3. At each cue, pick one move you can do on the equipment in front of you.
4. When rest hits, walk to the next bar or bench. Do not scroll.

Progression is later. The first win is finishing the round without the phone in your hand.

More guides

• Outdoor gym timer (zero bars)
• Seven-station circuit (45/15)
• Avon, Ohio outdoor gym

Circuit 7 is an independent app and is not affiliated with, endorsed by, or sponsored by the National Fitness Campaign or The Fitness Court®.