You don't need any equipment for this exercise program. The only thing you need is your body weight (and a big smile on your face). Also, you won't exercise every day either; you'll only work out 5 days out of 7 days.
I have given three workout options so that you can find something works for you.
Option 1: Jog/Walk Intervals
Option 2: HIIT Workout
Option 3: Jump Rope Workout
Warm up: Brisk walk, 5 minutes
Do 5 sets. That is, repeat Jog/Walk cycle 5 times.
Cool down: 5 minutes
Note: You can use a treadmill or any other cardio equipment like, stationary bike, rowing machine or an elliptical trainer. The goal is to move as fast as you can during the running phase so that you can truly earn your 2 minutes rest when walking. Click here to learn more about RPE (Rating of Perceived Exertion) scale and exercise intensity.
Warm up: Jog in place, 3-5 minutes
Workout: Perform each exercise for 60sec, rest for 30sec and move to the next exercise.
Do 3 rounds. One round is when you have done all five exercises.
Cool down with 3-5 minutes stretching.
NOTE: Any style of Push-Up is allowed. You can do Wall Push-Up, Tabletop push-up, Kneeling Push-Up or Standard Push-Up. Choose the Push-Up style that is appropriate for your current fitness level and do your thing. Each exercise for 60sec. Rest for 30sec and move to the next one.
Warm up: 2-3 minutes easy jog in place
1 min jump rope
30 sec rest
Repeat 12 times. That will give you a total of 18 minutes workout.
Level 1: Sitting down doing nothing
Level 2: I want to smell the roses
Level 3: I am taking a leisure stroll
Level 4: I can do this all day
Level 5: This pace is right for me
Level 6: Now I am moving
Level 7: This is work, but I can handle it
Level 8: This is serious work
Level 9: I don’t know for how long I can hold this
Level 10: Somebody, please call the doctor (Don’t ever get here)