Whether you're on the road or at home, you can do this full-body strength training workout anytime, anywhere, because no weights are required. It works all your muscle groups, including the chest, shoulders, arms, abs and lower body, and you can modify each exercise to change the intensity.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Modify the exercises as needed to fit your fitness level and goals. You will need a chair, a bed, or a bench (but no weights, resistance bands, or other equipment).

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Perform this workout two or three nonconsecutive days a week. Make sure to warm up with five or 10 minutes of light cardio and end your workout with a stretch.

The workout is designed to be done circuit style: Perform each exercise for 30 to 60 seconds, then move quickly to the next one with very little rest in between. Repeat the circuit up to three times, depending on your schedule, fitness level, and goals.