Mat and body weight workout
Alternating lunges in place for 1 min
Plank jacks or plank scissors-30 seconds
Plank Shoulder slaps-20 total
Bridge for 30/Bridge pulse for 30 immediately after
Bridge-one leg up-15 on each side
Side one arm push-ups-exhaustion on each side
High knees with chop-1 min
Donkey kicks-1 min
Repeat all 3 times!
Should be done in 20 to 30 min depending on fitness level, rest for 10 to 20 sec when needed between exercises.
The more fit you are the less rest you will need.