If you’re lacking in time and equipment and want the most from a short workout, full body exercises which place emphasis on larger muscles will get you the most bang for your buck. Slow things down for even greater benefits!
Try the 4-5-6 workout:
4 x sets (repeat the circuit 4 times)
5 x repetitions of each exercise
6 x exercises in each set
a. 1 ½ squats
b. eccentric push ups (5 seconds down, 1 second up)
c. split squat pulses (1 rep = 5 pulses on each leg)
d. crab position toe-touches (1 rep = hand to toe on each side)
e. jump squats
f. chest to ground burpees