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Here's the workout:

1)      body weight squat

2)      push up or kneeling push up

Do exercises 1 and 2 back to back without stopping. Do this for 8-12 repetitions per set. If you are advanced, you can use dumbbells for the squat and an even harder push-up, such as decline push-ups to increase the difficulty of the workout.

. Only advanced fitness levels can use the 3 super-set system:

3)       split squat

4)  mountain climber

A split squat is also called a stationary lunge. That requires you to split your feet apart by taking a step forward. Use the wall for balance if you are a beginner. Do all repetitions for one side and then repeat for the other side. Do 8 repetitions per side.

For the mountain climber, get into a push-up position. Brace your abs as if someone was going to punch you in the stomach. Maintain that during the entire exercise. Lift one foot off the ground and bring that knee up to your chest. Touch the foot down. Slowly return to the start position. Alternate sides for 10 repetitions per side. 

      5) Reverse lunge

      6) Close-grip push-up

A opposite lunge is a moving divided go. Stand with you together. Take a take a step returning with one leg. Fall your waist down and fold both legs. Then press your buttocks and upper leg of the front leg (the leg that did not go anywhere) and take yourself returning up to the start position. Do 8 repetitions on one side and 8 on the other. Newbies use the walls for stability. 

The close grip push-up is the same as the normal push-up, except your hands are shoulder width apart, not wider. Do 8-15 repetitions.

     7) Jumping jacks

Finish the workout with the classic Jumping Jack exercise. Beginners do 20 and then stretch.

This workout should take no more than 24 minutes, but it will boost your metabolism for 24 hours.  Repeat this as many days of the week as possible to receive optimal results.  Besides, if there is no pain, then there is no gain.