This workout focuses on working at 80% intensity. Each exercise should be performed for 30 seconds, with a 10 second transition in between each exercise. The circuit can be repeated 2-3 times.

Here is the study for this workout: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx