This is the Circuit B workout from the Bodyweight HIIT plan. It trains Quads, Triceps, Glutes, Core, Calves and Lower Back across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Walking Lunge while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. 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 |
|---|---|
 Walking Lunge | 3 × 12 |
 Tricep Dip | 3 × 12 |
 Hip Thrust | 3 × 12 |
 Bicycle Crunch | 3 × 20 |
 Calf Raise | 3 × 20 |
 Superman | 3 × 20 |
