I've been asked on multiple occasions for workouts that can be done in the convenience of a small space at home and it's no surprise why. Some want to avoid the gym, some don't want to pay for a gym membership, and some want to skip the gym from time to time and do a quick and effective workout at home.
Lately, I've been incorporating body weight circuit training into my regular cardio/weight training regimen and it's been super effective.
Since you incorporate multiple exercises that target specific body parts, you get a full-body workout that will leave you drenched in sweat.
I'd say a good circuit workout using body weight should last no more than 24-40 minutes.
Circuit training is known for high levels of fat burning due to minimum rest between maximum intensity sets.
I use a yoga mat at home or a mat at the gym and you really only need a few feet on all sides of you.
You are using your body for push ups, sit ups, etc but you are also going from one exercise to the other relatively quickly which keeps your heart rate up.
Switch it up and incorporate any/all of the circuits below into your workouts. Great for warming up by using one of the circuits or use all of them for a total body workout.
If you have a smart-phone, the best app for this is "IntervalTimer".
Set the high intensity for 30 seconds and the low intensity for 30 seconds. That means that for every 30 seconds of exercise, you get 30 seconds of rest.
A few last things before I lay it all out - play music, drink water in your rest breaks, AND stretch before you begin.
Remember: 30 seconds of the listed exercise followed by 30 seconds rest.
Repeat the whole circuit 3 times.
This entire workout should take about 27 minutes (not including warm up and cool down).
You can add more, mix-n-match, or create your own.
Enjoy! And let me know how it goes!