If you're the type of guy who makes excuses and misses workout routines, you're going to hate this plan.
Perform the workout four to six times a week. Set a timer for however long you have to train— even if you've got only 10 minutes. Complete as many reps as you can of each exercise in turn, and count them. Stop the set when your form breaks, and rest as needed. Make note of your total number of reps for the workout.
Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out for 10 minutes on Monday and then 25 minutes on Wednesday and could manage only 10 minutes again on Friday, try to get more work done in Friday's session than in Monday's.
Begin your next workout with the exercise that ended your previous session.
1) Prisoner Squat
Hold your hands behind your head, interlacing your fingers. Stand with your feet shoulderwidth apart and your toes turned out 15 degrees. Squat as low as you can.
2) Seal Jump
Perform a jumping jack, reaching your arms out 90 degrees to your sides as your legs spread. When you jump your legs back in, clap your hands together in front of you.
Lower your body until your chest is about an inch above the floor, then extend your arms and return to the start position.
4) Lateral Jump
Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep.
Squat down and touch the floor. Shoot your legs back fast so you end up in pushup position. Reverse the motion quickly and come back up to standing.
To maximize your workouts, fuel your body properly.