This is the Circuit C workout from the Bodyweight HIIT plan. It trains Quads, Chest, Glutes, Core and Cardio across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Jump Squat 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 |
|---|---|
 Jump Squat | 3 × 12 |
 Push Up | 3 × 12 |
 Fire Hydrant | 3 × 20 |
 Mountain Climber | 3 × 20 |
 Plank | 3 × 60 |
 Burpee | 3 × 20 |
