This 24-minute circuit is designed to boost your cardiovascular endurance, core strength, and overall muscular endurance. Start with a dynamic warm-up focusing on general mobility and activation exercises for the core, chest, and legs, preparing your body for the workload ahead. For push-ups, maintain a tight core and full range of motion, adjusting the difficulty by performing them on your knees if needed to complete all 24 reps with good form. Sit-ups should be performed with a focus on engaging the abdominal muscles, ensuring each movement is deliberate and controlled. The burpees are there to elevate your heart rate and test your endurance; pace yourself to keep moving steadily through all 24 reps. For the ruck, load your backpack or vest with the prescribed weight, ensuring it’s secured tightly to minimize movement while you walk or jog the 200 meters. Pace the circuit to allow minimal rest between exercises, aiming to complete as many rounds as possible within the 24 minutes. Conclude with a cool-down, including stretching and light walking to bring your heart rate down gradually and promote recovery.