Here's a workout you can do anywhere, anytime. The only thing you need is a clock to track the time.
30 seconds each of
1. Squats 7. Back lunge on your left leg
2. Pulsing squats 8. Mountain climbers
3. Jump squats 9. V-sits
4. Hand walk outs 10. Push ups
5. Speed skaters 11. Shoulder touches
6. Back lunge on your right leg 12. Dynamic plank
Do all the exercises, 30 seconds of each, and then start over without taking a break. The plank is your break. You are allowed to pace yourself during the exercises, it is more important to move slower but to move the whole time, than to go fast and then having to take a 2 minutes breather.
Repeat this 2-3 times, this will give you 12-18 minutes non stop. You can do this anywhere, and don't need any equipment.
Progression: Since there is no weight involved here, the only way to progress is to increase the amount of reps you do during the 30 seconds intervals.
Go as low as you can, keep both heels on the ground and your back straight.
From the lower position of you squat, go back up halfway and then back down. Try to engage the glutes as much as you can.
Squat all the way down and then jump up.
Hand walk outs
From a standing position, put your hands on the ground and walk them out as far as you can, then walk them back up and finish in a standing position. If you want to make it harder on yourself, add a push up after walking the hands out.
Jump side to side as far as you can.
Your knee must be close to the ground when you are in the lunge position.
Always keep your shoulders above your wrists. This will engage more core.
If you get too tired for this one, you can do sit ups.
In a plank position from your hands, touch your left shoulder with your right hand and vice versa. Keep your hips facing the ground the whole time.
In a plank position (elbow or hands is fine) reach for the ceiling with one arm, then the other. Hips don't have to face the ground for this one.
This is my go-to workout when I travel, it's quick and easy to remember, and can be as easy or as tough as you decide it to be.