You don’t have to go to a gym or spend hours every day to get fit. Try this simple routine that you can squeeze into your busy schedule just about anywhere.

Do 3 sets of 12-15 reps, alternating exercises for each circuit. Rest for 30 seconds before moving on to the next circuit.

Tuck jumps

1. Stand with your feet under your hips.
2. Dip down and jump up straight, bringing your knees as high as you can.
3. Land softly with your feet under your hips.

Push-ups

1. Put your hands on the ground directly below your shoulders.
2. Straighten your body behind you. Keep your feet as close together as possible, and always keep your hips low. Imagine that your body is a board.
3. Keeping your back and legs straight, bend your elbows to lower your body until your chest just touches the ground.
4. Push back up with your arms.

Squats

1. Stand up straight with your feet shoulder-width or slightly wider apart and your arms straight out in front of you.
2. Move your hips back and down like you’re sitting into an imaginary chair.
3. Slowly stand back up to the starting position.

Mountain climbers

1. Get into a push-up position with your hands under your chest and your arms straight.
2. Lift your right foot off the floor and bring your knee as close to your chest as you can.
3. Return to the starting position and repeat with your left leg.

Tricep dips

1. Position yourself in front of a stable chair or bench facing away from the seat, with your feet out in front of you, and your knees bent.
2. Place your hands beside you on the seat, and, keeping your back straight, lower yourself until your arms are at a 90-degree angle.
3. Raise yourself back up extending your arms fully.

Glute bridge

1. Lie on your back with your feet shoulder-width apart and your knees bent.
2. Raise your hips off the ground as high as you can, contracting the buttocks at the top.
3. Hold the position for 1–3 seconds, then lower your body back down to the starting position.

Superman

1. Lie face down on the floor or exercise mat with your arms fully extended in front of you.
2. Raise your arms, legs, and chest off of the floor and hold 2 seconds.
3. Slowly lower your arms, legs, and chest back down to the starting position while inhaling.

Jump plank

1. Start in the plank position but with your elbows bent and the weight resting on the forearms.
2. Your body should form a straight line from the shoulders to the ankles.
3. Engage the core by contracting your abs.
4. Jump your feet out to the sides as if you were performing a jumping jack but keep your upper body still.
5. Return your feet to the starting position. This is 1 rep.