Okay,
here's the first thing you need. About a 8x8 open area. And your
bodyweight. That's it. Don't rest between any of these exercises.

First exercise: Prisoner Squat

Place
your hands behind your head, keep your elbows back, and squat down
halfway to the ground. Keep your shoulder blades together to work your
upper back and push your hips back as you squat to work your back of
your legs.

Do that 10-20 times depending on your strength levels.

Second exercise: Push-up Plus

Do
a regular pushup, but at the top, add a little extra push to round your
upper back and make your shoulder blades move away from one another. Do
4-12 reps depending on your strength.

Third exercise: Plank

Support
yourself on your forearms and toes and keep your body in a straight
line from ankles to shoulders. You'll be "hovering" just above the
ground. Keep your abs braced and hold for 10-60 seconds depending on
your endurance.

Fourth exercise: Split squat

Stand
with one foot 2 feet in front of your body and the other foot 1 foot
behind your body. This is a stationary lunge position. Bend your back
knee and drop your hips to the floor. Then push up using the muscles of
the lead leg. Use a wall for balance or support if needed. Do 5-12 reps
per side depending on strength.

Rest 1 minute then repeat the circuit up to 4 times.

Have fun, and burn fat,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training