Bodyweight circuits you can do in a front room or a park. Take one of the three ready sessions, or have the builder write one around the time you actually have.
Pick one of the three programs, or tell the builder your minutes, your level and what's in the room and let it write one.
One button opens the timer with the session loaded. It counts the intervals and names the station you're on, so nothing has to be memorised.
Same session, three times a week, three to four weeks. That's what makes this week comparable to last week, which is the only way to see that anything is working.
Pick based on the time and equipment you actually have, not on which one sounds hardest.
BEGINNER
Bodyweight-only circuits at a pace built for someone who hasn't trained regularly in a while. No equipment, 20-minute sessions, three days a week.
Full program →HIGH INTENSITY
Short work intervals at high effort, followed by short rest, repeated in rounds. Higher cardio demand than the beginner program, still bodyweight-friendly.
Full program →OUTDOOR
Park-bench step-ups, sprint intervals, and group-friendly circuits designed for open space instead of a gym floor.
Full program →DEFINITION
Circuit-style training mixing cardio and bodyweight strength, and who it fits.
TECHNIQUE
The dominant fault in squats, push-ups, lunges, planks, and burpees.
PREPARATION
The 5-minute dynamic warm-up, move by move, and what goes after the session.
RECOVERY
Why three sessions a week, and what soreness actually means.
EQUIPMENT
What to buy at each level, and what to skip.
COMPARISON
The four differences that actually matter.
ADVANCED
AMRAP, EMOM, and adding load without losing the format.
FREE TOOL
Your minutes, your level, what's in the room. It assembles the session and hands it to the timer.
FREE TOOL
The three programs' exact work:rest schemes, in the browser, free.
No. The beginner and most HIIT bootcamp formats are built around bodyweight moves: squats, push-ups, lunges, planks. Equipment like dumbbells or a jump rope adds variety later, it isn't a requirement to start.
Three sessions a week with a rest or light-activity day between each is a common starting cadence. It's enough to build a habit and recover between sessions without burning out in the first two weeks.
For a beginner to intermediate level, yes. Bodyweight exercises can build real strength and conditioning; added resistance becomes more useful once bodyweight versions stop feeling challenging.