Timed, military-style circuit sessions with no kit needed. Train on alternate days, for example Monday, Wednesday and Friday. Each week adds work time and cuts rest.
Before you start. Each session runs a warm-up, the circuit, then a cool-down. Keep form strict and slow down rather than cheat reps. Sessions 1C, 3C and 6C end with a 1-minute press-up and sit-up test so you can see progress.
Stop if you feel chest pain, dizziness or joint pain. If you have a heart, joint or other health condition, check with your GP before starting.