This is the Circuit A workout from the Bodyweight HIIT plan. It trains Cardio, Quads, Chest and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in higher reps for endurance and the pump. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 20 |
 Jump Squat | 3 × 12 |
 Push Up | 3 × 12 |
 Mountain Climber | 3 × 20 |
 Plank | 3 × 60 |
 High Knee Skips | 3 × 20 |
