This work out can be undertaken almost anywhere and consists of 10 basic exercises carried out for a specified period of time. The only equipment required is a timer /stopwatch. Alternative exercises/equipment can be substituted.

Beginners: 20 - 45 minutes

Intermediates: 30 - 65 minutes

Advanced: 45 - 80 minutes

Start with some light stretching for 2 minutes and, if time and place allow, light cardio for 2-5 minutes before moving onto this workout.

If you have not exercised for some considerable time this is a good place to start. Perform each exercise for the stated number of repetitions before moving onto the next one. Once you have reached the bottom, reverse and work your way back up to the top of the list of exercises – this is 1 set. Muscle soreness may mean you are only able to complete this workout every 3-4 days, after several weeks you should able to do this every other day. The ultimate aim is to do this every day, covering 2 sets each workout, perhaps resting up to 2 minutes between sets.

5 Pull Ups
10 Push Ups
15 Tricep Dips
20 Body Rows
25 Tuck Jumps
30 Lunges – 15 each leg
35 Burpees
40 Step Ups – 20 each leg
45 Jumping Jacks
50 Squats

Finish with 10 - 15 minutes of light cardio followed by 2 minutes of stretching.

If you have been exercising for a little while, this may be a good place for you to start. You should be able to this every day or every other day, perform each exercise and be looking to cover 2-4 sets each workout, with up to 60 seconds rest between sets.

5 Pull Ups
10 Push Ups
15 Tricep Dips
20 Body Rows
25 Tuck Jumps
30 Lunges – 15 each leg
35 Burpees
40 Step Ups – 20 each leg
45 Jumping Jacks
50 Squats

Finish with 15 – 30 minutes of cardio, followed by 2-4 minutes of stretching.

This should be a typical everyday workout for you and could even be your rest day workout from weight training. The exercises should be very easy to complete, perform each exercise and be looking to complete 3-5 sets, with little or no rest between sets.

5 Pull Ups
10 Push Ups
15 Tricep Dips
20 Body Rows
25 Tuck Jumps
30 Lunges – 15 each leg
35 Burpees
40 Step Ups – 20 each leg
45 Jumping Jacks
50 Squats

Finish with 20 – 40 minutes of cardio, followed by 5 minutes of stretching.

Give yourself an additional challenge - record the time it takes to complete a set and aim to at least maintain this time for all sets! Or use it as a measure to beat, see how fast you can complete a set!