These three moves will boost both cardio and strength. It requires no equipment but will help you get fit, fast.

Air Squat

Straight-Leg Sit-Up

Push-up

How to do it: Perform each move for the recommended number of reps (30, 20, 10). Repeat the circuit 5 times through, resting for 60 seconds between each set. If you want to tack this on to the end of a run instead, Movold suggests completing 3 rounds.