Four bodyweight movements on a fast clock: air squats, push-ups, mountain climbers, and reverse lunges, 30 seconds each with 15 seconds between stations. You make four passes through the rotation with a 30-second break between laps, and the whole thing is done in 12:30 — there’s no warmup or cooldown built in, so it starts the moment you press go.
Thirty seconds feels manageable on the first lap; by the fourth it isn’t, and that’s the design. Nothing here needs loading or setting up, which makes it the circuit to keep for cramped spaces and short windows. Coming to it cold? Open the preset in the editor and put a proper warmup on the front.
Five-station strength circuit hitting legs, push, pull, core, and conditioning. Three rounds at 0:45 work, 0:15 rest.
A short, brutal core circuit to bolt onto the end of any session. Three movements, three rounds, minimal rest.