You don't need fancy equipment to get a great workout. Bodyweight exercises have been used for centuries to build functional strength and endurance.
The Workout Structure
Perform each exercise for 45 seconds with 15 seconds rest. Complete 3-4 rounds total. Start with a 5-minute warmup of light jogging in place and dynamic stretches.
Exercise List
1. Push-ups (or knee push-ups)
2. Squats
3. Mountain climbers
4. Lunges (alternating)
5. Plank hold
6. Burpees
7. Glute bridges
8. Tricep dips (using a chair)
About the author
RT