This workout can be completed in 10 to 15 minutes and requires absolutely no equipment. Perform this routine as a circuit, according to your fitness level and experience. Beginners can perform each movement for 30 seconds and rest for 30 seconds. Intermediates can perform each movement for 45 seconds and rest for 20 seconds. Advanced people can perform each movement for 60 seconds and rest for 15 seconds.
Jumping Jacks: Jump to a position with the legs spread wide and the hands touching overhead, then return to feet together and the arms at the sides.
Pushups: Lower the body parallel to the floor, using the arms. Beginners start from the knees, advanced from the toes. If you do multiple circuits vary the hand width positions.
Plank: Following the pushups, lower your forearms to the floor and balance on your toes and arms. Beginners start with the knees on the ground. Advanced lift one leg off the ground.
Step ups: Step up onto the bed or a chair in the room. Alternate your feet up and down.
Split Jumps: Assume an upright squatting position with one foot forward and the other back. With a jumping motion, simultaneously move the rear foot forward and the front foot back, ending with the feet reversed. Repeat for desired time.
Chair Dips: Place your hands slightly wider than your hips on the edge of a bench or chair. Lower your body until your arms are bent to a 90-degree angle, then push your body back up, returning to the starting position.
Mountain Climber Plank: Assume the same position as the plank (balancing on the forearms). Starting with the right hand, push into a “pushup” position. Repeat with the left hand. Reverse the process to return to your forearms. Continue for the desired time.
Alternating T- Stabilization: Begin by holding yourself in a pushup position. Rotate by drawing your right hand up toward the ceiling, looking up at your hand. Hold briefly and return to starting position. Repeat with the left hand. Continue for prescribed time.