This is the Burn C workout from the Bodyweight Total Burn plan. It trains Cardio, Quads, Triceps, Back 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 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 |
|---|---|
 Burpee | 3 × 20 |
 Walking Lunge | 3 × 12 |
 Tricep Dip | 3 × 12 |
 Inverted Row | 3 × 12 |
 Bicycle Crunch | 3 × 20 |
 High Knee Skips | 3 × 20 |
