Track Circuit Workout

If you're looking to spice up your outdoor workout, why not make use of your local high school, health club, or college track? You can do this fast-paced track circuit training program in any of these locations.

Included are circuits for both the track and bleachers. If you don't have bleachers available, improvise with steps or stairs, or just skip those circuits and repeat the track sections.

You can make this workout as hard or as easy as you want by pushing yourself more or backing off throughout the session. If you do make it high intensity, you can receive other benefits as well, such as positively impacting your blood pressure and cholesterol levels.

How to Do This Track Circuit Workout

Be sure to complete each circuit by doing the exercises one after the other with no rest in between. However, you may need to insert breaks between each circuit to catch your breath.

Work at your own pace and modify the workout to fit your fitness level. You can also modify the exercises based on your available equipment and goals.

The total time required for this training ranges from 30 to 60 minutes, depending on how fast you move through each circuit. As you improve your fitness, you will likely find that you can complete this workout in less time.

If you have any illnesses, injuries, or medical conditions, see your doctor before doing this or any other workout program to ensure that it is safe for you.


Warm Up

Walking on The Tan running track around The Botanical Gardens in the morning.

James Braund / Getty Images

Warming up gets your body ready for exercise. This helps reduce your risk of injury. It can also improve your performance.

To warm up for this track circuit workout, walk briskly or jog at a moderate pace for one lap around the track, which is around 400 meters in length. At the end of this lap, you will begin your first track circuit.


Track Circuit 1

  • 1/4 Lap: High Knees
  • 1/4 Lap: Butt Kicks
  • 1/4 Lap: High Intensity Walk or Run
  • 1/4 Lap: Moderate Intensity Walk or Jog

The first track circuit begins with high jogs, also referred to as jogging with high knees. You will do this for one-quarter of a lap, or around 100 meters.

To do high jogs, bring your knees up high, to waist level if you can, when you jog. Land on the balls of your feet and keep your knees bent to absorb the impact and help protect your knee joints.

For the next quarter lap, do butt kicks while you run. This helps build your hamstrings and glutes. To do butt kicks, bring your feet up behind you as high as you can, as if kicking your butt with your heel.

The third quarter-mile is spent walking or running as fast as you can, while the final quarter-mile involves walking or jogging at a moderate pace. You will then move to the bleachers for the next circuit.


Bleacher Circuit 1

The first bleacher circuit involves walking, jogging, or running up the stairs and walking back down for a total of three to five laps, depending on how high the bleachers are. This is followed by:

  • Step-Ups: Use a step on the bleachers or a staircase with a rail, if needed. Place your right foot on the step and push up, touching your left toes to the step. Step down. Repeat 16 times on your right leg before switching to your left.
  • Triceps Dips: Next, do triceps dips by sitting on the bottom stair with your hands just beside your hips. Push up onto your hands and, keeping your hips close to the stair, bend your elbows and lower down until your elbows are at 90 degrees. Push back up and repeat for 20 reps.
  • Mountain Climbers: For the mountain climbers, put your hands on the bottom step and get into a plank position. Bring your right knee in towards your chest and then alternate with your left knee, running your knees in and out for 20 reps. 

Return to the track for your next track circuit.


Track Circuit 2

  • 1/4 Lap: Walking Lunges
  • 1/4 Lap: Long jumps
  • 1/4 Lap: Butt Kicks
  • 1/4 Lap: High Jogs

To do the walking lunge portion of the lap, step forward with your right foot into a lunge position, keeping your front knee above your ankle. Then push up and step your left foot forward into a lunge. Alternate for a quarter of a lap. 

For the long jumps, jump forward as far as you can with both feet together, landing with the knees soft. Continue for a quarter of a lap, if you can.

The next quarter lap is spent doing butt kicks, followed by a quarter lap of high jogs. Once this lap is complete, you will move back to the bleachers for another circuit.


Bleacher Circuit 2

This second bleacher circuit also begins with doing three to five laps up and down the bleachers. When going up, you can walk, jog, or run. Walk when you are coming back down. This is followed by:

  • Step-Ups: Do 16 reps on each side.​
  • Stair Pushups: Do 20 reps.
  • Triceps Dips: Do 20 reps.
  • Mountain Climbers: Do 20 reps.

Stair pushups are incline pushups in which you put your hands on a step. When doing them, keep your body in a straight line from head to toe. Rest on your knees if it is difficult to do a full pushup.


Cool Down

Cool down by walking one or two laps at an easy pace. This allows your heart rate to return to normal, preparing your body to switch out of workout mode and resume your normal day.

You can also end this track circuit workout by doing a few stretches. Stretching helps improve your circulation, which can reduce your post-workout stiffness and shorten your recovery time. It can also make you feel more relaxed.

3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Pagaduan J, Pojskic H, Uzicanin E, Babajic F. Effect of various warm-up protocols on jump performance in college football players. J Hum Kinet. 2012;35:127-32. doi:10.2478/v10078-12-0086-5

  3. Esposito F, Limonta E, Ce E. Passive stretching effects on electromechanical delay and time course of recovery in human skeletal muscle: New insights from an electromyographic and mechanomyographic combined approach. Eur J App Physiol. 2011;111(3):485-95. doi:10.1007/s00421-010-1659-4

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."