Do 12 reps of each exercise with a 20- to 30-second rest between exercises. Complete four total runs of each circuit, taking two-minute rests between them.
- Bodyweight squats
- Bent-over rows: use household items like water jugs if you don't have dumbbells for added resistance.
- Stair sprints: 3-8 stair sprints for 10-20 seconds with a 1-minute rest between sprints.