Here is a session I did within my circuit class recently. The circuit is split into 4 sections, upper body, lower body, core and cardio. Each section is split into 3 exercises with the aim of doing 30 seconds for each one completing as many repetitions as possible. Each section lasts for 6 minutes so you complete 4 sets of each exercise. Try to work continuously for the 6 minutes without resting, in between sections rest for 1-2 minutes.

Warm up: 5-10 minutes of light cardio, mobility exercises and stretching.

Section 1: Upper body.

Press ups

Tricep dips

Barbell clean and press.

Section 2: Lower body.

Dumbbell squats

Jump lunges

Wall squat (Get into a squat position with your back flat against a wall and hold).

Section 3: Core.

Oblique twists

Back extensions

Plank

Section 4: Cardio.

Burpees

Alternating leg squat thrusts

Squat jumps

At the end of the circuit spend 5 minutes cooling down with a mixture of light cardio to lower your heart rate and stretching.