If you have no equipment at hand, fear not! We've put together a bodyweight workout that's not only going to target your quads, core, glutes, chest, shoulders and back, but it's going to burn a load of fat too!

With each and every burpee you perform, you'll be sending your heart-rate through the roof. And the higher the heart rate, the more calories you'll torch… you can thank us later!

With each exercise, aim for 20 seconds of work followed by a 10 second rest period. Repeat each move 4 times before moving onto the next one.

1.) Traditional burpee

Start by standing with your feet shoulder-width apart and your arms placed down by your sides. Now, moving fast, lower into a squat and place both hands on the ground roughly a foot in front of your feet. As soon as your hands hit the ground, jump your feet out behind you so that you're in a high plank position. Now, jump your feet forwards back in before doing an explosive jump and landing softly back in that starting position.

2.) Press-up burpee

Start by performing the first half of the traditional burpee. Once you reach the high plank position, lower yourself into a press-up, ensuring your chest comes close to the floor. Once you've completed one press-up, jump your feet forwards and complete the burpee with an explosive jump. [If this move is too tough, place your knees on the ground as you do the press up].

3.) Superman burpee

Start by performing the first half of the traditional burpee. Once you reach the high plank position, lower your chest down to the floor and release your hands from the ground. Next, shoot them out in front of you (so that you look just like Superman) before bringing them back and placing them on the floor. Now press back up into the high plank and complete the burpee.

4.) Mountain climber burpee

Start by performing the first half of the traditional burpee. Once you reach the high plank position, perform 6 mountain climbers [to do a mountain climber, rapidly bring the left knee up to the chest whilst keeping the right leg straight. As you return the left leg to the standing plank bring the right knee up to the chest - repeat]. Now all that's left to do is complete the burpee.

5.) Box jump burpee

For this move, you're going to need a box, step or garden ledge.

Start by performing a traditional burpee. Once you've landed softly in that standing position, perform an explosive jump onto your elevated platform. Jump back down and repeat.

VOILA, you've completed it!

Performing all 5 moves back-to-back should take you 10 minutes, so even on the busiest of days, you'll be able to squeeze in this short (yet incredibly intense) workout.