A complete full-body session that needs no equipment at all — six movements, three rounds, 40 seconds on and 20 off. Legs, chest, core and back in about twenty minutes.
| Warm-up | 60s |
|---|---|
| Work | 40s |
| Rest | 20s |
| Rounds | 3 |
| Exercises | 6 |
| Rest between exercises | 40s |
| Total time | 20:30 |
Six movements chosen so that every major pattern is covered once: a squat, a push, a hinge, a brace, a single-leg movement and a full-body one. Rotating patterns rather than muscles is what lets three rounds run back to back — nothing gets hit twice before it has had a chance to recover.
Travellers, people without a gym, and anyone whose equipment budget is zero. If you have room to lie down, you can do this session.