Running effective small group sessions can be one of the best ways to grow your client base, keep clients motivated and generate more per-session revenue. But for personal trainers, it’s not always easy to design workouts that are challenging, fun, and suitable for mixed abilities.
That’s where small group training ideas come in. Below you’ll find ten practical formats you can adapt for your clients, whether you’re looking for circuit training ideas for small groups, bootcamp ideas for small groups, or fitness challenge ideas for groups.
Each section includes examples of how to run the session and a simple checklist of what you’ll need.
1. Partner circuits
How it works:
Pair clients up. Station 1 might be medicine ball chest passes, Station 2 could be resistance band sprints, and build as many stations as needed. Rotate every two minutes.
Make sure to track progress with check-ins between sessions and help increase client accountability.
2. Timed stations.
The bread-and-butter of group training. Timed circuits keep energy high and make coaching easier.
How it works:
Set up six stations for example: kettlebell swings, TRX rows, box jumps, slam balls, mountain climbers and planks. Clients rotate every 45 seconds with 15 seconds rest. You can scale reps or weights to ability.
Trainer checklist:
- 6+ stations with varied equipment
- Interval timer app or stopwatch
- Workout plan on client devices to display rotation order
For inspiration, check out our fitness challenge ideas blog to keep circuits engaging week to week. This is a great way of having a focus day without the same workouts, if you want to focus on a certain body part, then adjust the exercises to target each area in that body part.
For a leg day focus, for example, it could be started on barbell glute bridges to weighted sumo squats to calf raisers.
3. Team relay challenges
Relays encourage teamwork and light competition, which works especially well in small groups.
How it works:
Divide into two or three teams. Each client sprints 100m, completes 10 push-ups, then sprints back. Next client goes until the whole team is done.
Trainer checklist:
- Cones to mark distances
- Stopwatch
- Pre-set exercise list (bodyweight works best)
Relays can be tied to seasonal bootcamps, or different events around the world. Use them as part of your personal training marketing to promote a “Team Challenge Night”. This adds a level of competition that will help with accountability and – with a team relying on them – will help slightly more reluctant clients to push themselves.
4. Strength supersets
Not every group wants pure cardio. Supersets allow you to deliver structured resistance training in a group format. This could be done at the start of when a small group forms, and then at the end to showcase strength development, and encourage confidence in what your clients have achieved.
How it works:
Create pods of three clients. Pod A performs squats, Pod B rows, Pod C presses. Rotate every three minutes. This minimises waiting and ensures everyone is lifting.
Trainer checklist:
- Barbells or dumbbells
- Benches or racks
- Pod allocation plan
Progression tracking via your app
5. Bootcamp circuits outdoors
Taking clients outside can refresh their training. Bootcamp ideas for small groups are cost-effective and scalable.
How it works:
Set up a 20-minute circuit: for example, hill sprints, walking lunges, burpees, press-ups and bear crawls. Rotate after each drill with minimal rest. This works especially well for bootcamp-style personal trainers.
Trainer checklist:
- Outdoor space/park permit
- Cones to mark stations
- Portable kit (mats, resistance bands)
- Wet-weather plan
Looking for inspiration? Read 5 easy outdoor training ideas for more tips.
6. AMRAP rounds (as many reps as possible)
Perfect for building intensity and tracking progress. This can be a great way of showing your clients how far their strength and stamina has come since starting with you.
How it works:
Pick 4 movements (e.g. 10 kettlebell swings, 15 sit-ups, 20 jump squats, 200m run). Clients repeat as many rounds as possible in 12 minutes. Record scores for progression.
Trainer checklist:
- Stopwatch/interval timer
- Pre-programmed exercise circuit
- App to log rounds
7. Pyramid training
A structured rep scheme that’s easy to coach. More individual focused, so can be done in a group setting or in individual sessions. But a great way to add competition to a group workout, or add an incentive for good form. If a client hasn’t done all their exercises up to your standards, they would have to start again.
How it works:
Take push-ups: start with 5 reps, then 10, 15, 20, then back down. Clients work at their pace but stay aligned on rep counts. You can add weights for progression.
Trainer checklist:
- Bodyweight or light equipment
- Pre-written pyramid scheme (5–10–15–20 etc.)
- Visual aid via your personal training app
Great for online coaching too, you can set pyramids digitally.
8. Cardio and core combos
Alternate high-intensity cardio bursts (sprints, skipping, jump squats) with core moves (planks, sit-ups, Russian twists). These group workout ideas work well for time-poor clients who want maximum results in a short session.
How it works:
Alternate 1 minute of high knees with 30 seconds of planks. Repeat with skipping and Russian twists. Continue for 5–6 rounds.
Trainer checklist:
- Skipping ropes
- Mats
- Stopwatch
- Pre-timed playlist for motivation
9. “Beat the clock” challenges
Gamify your sessions to build urgency and fun. Set a task, such as 100 push-ups, 150 squats, or a 1k row, and have the group aim to complete it before the timer runs out. This injects urgency into the session and is one of the most motivating fitness challenge ideas for groups.
How it works:
Set a group challenge: complete 200 burpees in 8 minutes collectively. Everyone contributes reps until the goal is hit.
Trainer checklist:
- Stopwatch
- Group target
- (Optional) leaderboard tracking
10. Mixed-modality circuits
Keep things unpredictable by blending training styles. Combine strength, cardio, and mobility in one loop. For example: kettlebell swings, box jumps, mobility stretches, and resistance band pulls. These circuit training ideas for small groups prevent sessions from becoming predictable and help cater to different fitness levels.
This will also help you showcase a wide range of styles.
How it works:
Station 1: kettlebell swings. Station 2: box jumps. Station 3: mobility stretches. Station 4: resistance band pulls. Rotate every 90 seconds.
Trainer checklist:
- Strength kit (bells/bands)
- Cardio space/equipment
- Mobility mats
- Session plan written clearly via your app
Final thoughts
As a personal trainer, your small group sessions need structure, variety, and progression. By rotating through these small group training ideas, you’ll keep classes exciting, clients motivated, and your programmes scalable.
Whether you’re delivering circuit training ideas for small groups, setting up bootcamp ideas for small groups, or experimenting with new group fitness class ideas, remember: the best sessions balance challenge with enjoyment.
Want an easier way to design and deliver group workouts? My PT Hub helps you create, schedule, and track every session in one place, so you can spend less time on admin and more time coaching. Start your free trial today.
Frequently asked small group training questions
How do I keep my small group sessions fresh?
Rotate formats. Use circuit training ideas for small groups one week, fitness challenge ideas for groups the next, and bootcamp ideas for small groups outdoors when the weather allows.
Can I scale group fitness class ideas for mixed abilities?
Yes, always build progressions and regressions into your plan. For example, push-ups can be done on the knees, at incline, or with added weight depending on the client. Or if you’re working with weights, make sure the exercises can be done with no weights, light weights and heavy weights.
What makes small group training different from bootcamps?
Small group training offers more tailored coaching with fewer participants. Bootcamps tend to be larger, higher-energy sessions that rely on bodyweight and cardio-based drills. bootcamps can be small group training sessions as well, but it might lose some of the more stereotypical aspects.