So here's the bodyweight exercise circuit in writing:

Push Ups 30 Sec.

Rest 15 Sec.

Rise and Shine 30 Sec.

Rest 15 Sec.

Deep Squats 30 Sec.

Rest 15 Sec.

Up-downs 30 Sec.

Rest 15 Sec.

The Plank 30 Sec.

Rest 15 Sec.

Repeat 3-5X

If you're a beginner to bodyweight exercises, just start with 15 seconds and longer rest. If you're more advanced see how many repetitions you can do in the 30 seconds and if you're daring enough don't take any rest between exercises, only when you start up the circuit again!

One of the benefits of bodyweight exercises is that they cut down the collection of excuses that you have when you're on a weight loss or health program. If you know that you can do a workout at home in 10-15 minutes, you've definitely expanded your fitness "toolbox" with more options. This means less excuses!

First, bodyweight training is good for any age and any fitness level so there are no excuses not to begin now. No matter if you are 24 or 42, bodyweight training can be accomplished. You may have been a former athlete, a couch potato or a busy professional but you can do bodyweight training. Bodyweight training exercises are designed so that none of those excuses about being too old or too young or out of shape apply. Beginning bodyweight exercises right now can help you age better, no matter how old you are when you begin them. Each level of exercise can be used regardless of age or fitness level, so there is no reason to wait.

Secondly, bodyweight training exercise builds overall body strength, flexibility and endurance, in many cases all in just one exercise, and absolutely during every workout. The design of these exercises was created specifically for those purposes, to build your abilities over all, not to simply increase one attribute or the other

But how can one exercise routine accomplish all three things? By using bodyweight exercises for strength you are using the resistance of the weight of your own body. Strength is defined as, "the quality or state of being strong; bodily or muscular power, vigor. By utilizing the variety of positions and exercises available all forms of strength are created in your body.

Many of the more demanding exercises in bodyweight training can not be done by those who utilize other forms of training activity. Not only are you stronger, but you are stronger for longer and your body has through the use of bodyweight exercises learned the fluidity and balance required to be flexible and utilize that strength for extended periods of time. This is known as endurance, the ability to use your strength for as long as possible.

Thirdly, bodyweight exercises should begin now to make the most of the benefits that can be achieved. These exercises benefit your mind and body. Bodyweight exercises make you healthier both physically and mentally. You will look great, have energy and with the confidence and energy you will have a better outlook on life in general.

The use of bodyweight exercises increases your body's ability to produce endorphins. Endorphins are those chemicals which increase your energy, provide a sense of peace and in some cases even help you sleep better. This provides you with a more positive outlook and helps you meet the challenges you encounter in work and family life.