Start by mapping the muscle groups you want to hit each session. Pick 4–5 compound moves per circuit, each lasting 45–60 seconds with 15‑second rest. Keep the order so the next exercise uses a different joint angle – for example, squat to overhead press, then pull‑up to plank, then lunge to push‑up, and finish with a burpee or box jump. Use a 1:1 work-to-rest ratio to maximize intensity but stay in control of form. Loop the circuit 3–4 times and finish with a brief cool‑down. Stick to a strict timer, no excuses for wasted seconds. That’s the only way to keep it brutal yet efficient.