You will need: comfortable clothing, a timer, running shoes and dumbbells.
Instructions: perform each exercise for 45 seconds, at the end of the circuit rest for 30-60 seconds and repeat the circuit 2 more times. If you have more time feel free to go through the circuit a few more times.
Warm-up: you can march on the spot, go for a brisk walk or go up and down the stairs.
1) Jump squats
2) Alternating lunges with bicep curls
3) Wall-sit with overhead shoulder press
4) Push-ups (wall push-ups, modified push-ups or full push-ups)
Stretch: all the major muscles of your body. Holding each stretch for 20-30 seconds each.