Body Weight Exercises

Take advantage of what you carry around with you daily by doing "body weight exercises." 

"High intensity circuit training" (HICT) seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness."

With a jump rope (for aerobic conditioning) and HICT you can accomplish a lot without expensive or unavailable equipment. 

"Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times."

1. Jumping jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core

Can't remember the list? Take a picture with your phone as a 'go by'.