What we have found when fitness coaching other people is that one of the best combos is prescribed reps within a prescribed time (meaning tell people how many reps to do for each move, and then tell him to do as many rounds as possible for each move within a set time). This creates a sense of urgency to keep the pace moving, but also allows them to complete good challenging reps without feeling rushed by an interval timer.
In our 7 min drill workout for today, you have two moves to complete back n forth for as many rounds possible (typically 3-4 sets each) in 7 minutes.
Take a :30-:60 second break before moving on to the next superset circuit.
Complete all six circuits one time each for a total of 48 minutes.