<b>Who is this workout for?</b> If you've got half an hour you'll have time for this lower body and core HIIT circuit. This workout targets the core and lower body and is most effective when you are trying to complete the circuit as fast as possible while retaining form. Understood not everyone has a skipping rope, so jumping in place would work as a substitute. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!