Bodyweight HIIT

High Intensity Interval Training is a well known approach to increase body metabolism and burn fat whilst keeping whole your muscle mass. The routine here proposed is a good choice for both frequent and occasional training as it allows a total body workout with maximized return.
The equipment found in public parks are sufficient in most cases albeit it is usually easy to figure out alternative ways to reproduce the same movements here suggested. Though this workout works best with a High Intensity Interval Training approach, it is still possible to use it as a normal routine for bodyweight training working more on time under tension than HIIT. The first time you'd rather go through each exercise "slowly" to build up confidence and knowledge of proper execution. Once you know well the routine it is your target to repeat 4 sets of each superset such that

• 20" is the execution time of the 1st exercise of superset
• 10" rest
• 20" is the execution time of the 2nd exercise of superset
• 10" rest

After each superset you get 90" rest. Get to the 4 sets target gradually depending on your level.
You will enjoy it !