This workout totally relies on your body weight so you won't need to go to the gym or use any equipment. Still, it’s one of the strongest workouts for improving fitness.

Instructions:Do all exercises in the first set for 30 seconds each without resting between them. After finishing the first set, rest for 45 seconds, then move on to the second set. Repeat both sets 2 to 5 times.

Equipment : Exercise uses only body weight, no weights or equipment.

Target muscles : Arms and abs

The first group

1- First exercise: (Skater)

Stand with feet slightly apart then lift your right leg and jump to the right so your left leg is straight. As you land on your right foot, move your left foot back keeping your left heel off the ground, then gently touch the ground with your left hand fingers while moving your right arm behind your back.

Then move your left leg to the left, jump and gently land on your left foot. Move your right foot back and gently touch the ground with your right hand fingers.

2- Second exercise: (push up)

2- Second exercise: (push up) if you are a beginner

Start in a high plank position with your core tight and your hands right under your shoulders. Keep your neck relaxed. Then bend your elbows to lower your chest toward the ground and stop when your elbows form a 90-degree angle. Push yourself back up to plank while keeping your hips up.

If you find push ups hard, do the following exercise without this.

Knee push-up exercise

Start in a high plank position with your core tight and your palms right under your shoulders, keep your neck relaxed. Lower your knees to the ground keeping your neck, back, and hips in a straight line. Place your ankles on top of each other to form an X, tighten your thigh muscles, then bend your elbows to lower your chest toward the ground and stop when your elbows form a 90-degree angle. Push yourself back up to plank position keeping your hips lifted.
 

3- Third exercise: Shoulder Tap

Start lowering into a high plank position with your core tight and palms right under your shoulders. Without shaking or tilting your hips, lift your right hand and tap your left shoulder, then put your right hand back down and immediately lift your left hand and tap your right shoulder. Then put your left hand back down.

Keep repeating as fast as you can with your core tight so your hips stay steady.

4- Fourth exercise: Forearm Plank Reach

Lower into a plank on your forearms with your core tight and legs extended behind you. Make sure your core is tight so your hips don’t move, then lift your right arm straight away from the ground. Bring your right arm back down and repeat on the other side.

Second set

1- First exercise: (Skater)

Stand with your feet a bit apart then lift your right leg and jump to the right so your left leg is straight. As you land on your right foot, move your left foot back keeping your heel off the ground. Then gently touch the ground with your left fingertips while moving your right arm behind your back.

Next, move your left leg to the left and jump then gently land on your left foot and move your right foot back, gently touching the ground with your right fingertips.
 

2- Second exercise (Burpee)

Stand with your feet hip-width apart and tighten your core and thighs then put your hands on the ground and jump your feet back until you’re in a high plank. Then bend your arms to lower your chest until it touches the ground.

Then push yourself back up to plank and keeping your hands on the ground jump your feet forward to your hands then jump up straight up raising your arms overhead. Land softly on your feet and repeat right away.

To make this easier, there are many ways to change it like not jumping at the end or moving your feet back one by one after going down to plank or dropping your knees to the floor when lowering your chest.

To make this harder, do the exercise on one foot by not letting one foot touch the ground when you go down to plank or when you jump straight up.

3- The third exercise (Plank Jack)

Lower yourself into a plank on your forearms with your hands open shoulder width apart. Keep your core tight. Stretch your legs back with your feet together. Then, jump your feet apart and jump back to the plank position. Keep your core tight the whole time.
 

4- The fourth exercise (plank)

Start by lowering down into a regular push-up position, then put your forearms on the ground. Make sure to tighten your core and legs. Keep your back straight so your body forms a straight line. Hold this position.