No excuses, do this workout full-body workout (at home or at gym) for some muscle toning and fat burning:

This workout will not get you big, but it is a good replacement for cardio, or just an average person who doesn’t have much time on their hands.

Word of warning, this is made for no rests, but you will probably have them anyway if you are a beginner. Aim to have your rests at the end of the supersets if you can (no more than 60 secs).

Difficulty: Medium to Hard

Superset 1 - do this 3 times

Should press push up - 10 reps: http://www.youtube.com/watch?v=YpyW7ul0hnA

Single-leg bench get-up - 4-6 reps per leg: http://www.youtube.com/watch?v=YpyW7ul0hnA

then move onto:

Superset 2 - again 3 times through

Mountain Climbers - 10 reps per leg (20): http://www.youtube.com/watch?v=DyeZM-_VnRc

Wide-Grip Push-Up (or Crucifix Push-Up) - 20 reps (or failure if can’t do 20): you know what these are

Inverted Row (can be done on table) - 12 reps: http://www.youtube.com/watch?v=UgwOhIhsVxE

Good luck. Remember to keep good form, and control the movement. Get busy!

Details:

Shoulder press push up will work: shoulders, triceps, core, proprioception (being upside down)

Single leg bench get up will work: whole leg, core, balance

Mountain climbers will work: abs, core, calves , lungs

Wide grip push ups will work: chest and triceps

Inverted rows will work: back and bicep muscles

(Source: )

A study by Nakamura and others (2010) in the Journal of Perceptual and Motor Skills states that listening to music that you enjoy whilst exercising can increase the distance you cover and increase enjoyment. It was also found that listening to music that you do not enjoy can decrease motivation to complete a task.

This is a no-brainer as you wouldn’t listen to music you do not enjoy! So I encourage you to create that playlist of up-beat songs you really enjoy and get running!