Truly bodyweight conditioning training. Nothing other than your body and some space, preferably outdoors in the sun.
So lets begin:
20 x Burpees
20 x Close Grip Press-ups
20 x Air Squats
20 x V Sit-ups
60secs of High Knees or Run round the block – Oh yes you will need some sort of stop watch, gymboss, iphone, or plain and simple analog watch.
Continue with all the above for 20/30 minutes dropping 2 reps each round. If you do happen to get to 2 reps per exercise then start adding 2 reps per round until you have reached the time. Rest little and as and when you need it.
Cool down and SMR work