If you are someone like me who likes to work out but have those days when you don’t wont to spend an hour or two in a hot stuffy gym on a beautiful sunny day or you just don’t feel like getting in the car to drive to your gym. I have come up with a simple but efficient workout plan that can be done at home, out doors or in a park without any equipment. All you need is a little motivation, some space and your body.

Jogging in place (1 minute)
Jumping Jacks (45 seconds)

Stand tall with your feet shoulder-width apart and your toes pointing forward.
Keeping your torso as upright as you can, push your hips back, bend your knees, and lower your body as far as you can.
Quickly push yourself back up to the starting position. That’s one rep. Repeat, moving up and down quickly but under control.

Stand in a split stance with the right foot roughly 2 to 3 feet in front of the left foot. Your torso is straight, the shoulders are back and down, your core is engaged, and your hands are resting on your hips.
Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points toward the floor, and your weight is evenly distributed between both legs.
Push back up to the starting position, keeping your weight on the heel of the front foot.

Climbing a mountain would be a daunting workout to most, but what if the mountain is the floor? That’s the concept behind mountain climbers. Performed from a plank position, you’ll alternate bringing one knee to your chest, then back out again, speeding up each time until you’re „running“ against the floor.

While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. You can easily add mountain climbers to your morning workout at home or the gym, in a hotel room while you’re traveling, or even squeeze in a few in the break room at work. The basic move is great for beginners, but more experienced exercisers can take things up a notch with variations.

To do a push-up you are going to get on the floor on all fours, positioning your hands slightly wider than your shoulders. Don’t lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will do a push-up.
Contract your abs and tighten your core by pulling your belly button toward your spine. 

Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position.