When time is your enemy, here is a mini bodyweight circuit you can do that will provide nearly all the benefits of a regular workout, but in only 15 minutes.
You will start this bodyweight circuit with the pull-up exercise. However, if you’re unable to do pullups, then alternatively, you can do bodyweight rows. For the pull up, take a slightly-wider-than-shoulder-width overhand grip position. Next, pull your chest up and your chin over the bar, squeezing your shoulder blades together, and then slowly lower back down. Remember to emphasize the pulling motion by drawing your elbows down.
As I mentioned, if you can’t yet do pullups, then bodyweight rows are an excellent substitute. For this exercise, you will go to failure. So, place the bar at hip height, and again, take an overhand grip, and then pull your chest up towards the bar, squeezing your shoulder blades together at the top. Lower your body back down, and then repeat.
Once you’ve gone to failure, move immediately into split squats where you will perform 15-20 repetitions per side. To get in position for this exercise, simply place one foot out in front of you, drop your hips down while placing all of your weight on the lead leg. Next, drive up and then repeat. Do all repetitions for one leg, and then switch to the other. For each bodyweight exercise, if you want an additional challenge you can use dumbbells, kettlebells, medicine balls, or a weighted vest.
To finish up this mini bodyweight workout, you will do a series of mountain climbers. For proper form, start out in the pushup position, while keeping your hips low and your abs braced. Then, bring your knee to your chest and then back out while alternating sides. Do 15 repetitions per side for a total of 30 repetitions.
Once you’ve made your way through the three-exercise circuit, rest for 1 minute and then repeat the set two more times for a total of three circuits.