Gone are the days when you could spend an hour in the weight room and another 30 minutes doing cardio. With kids, there’s just no time to even drive to the gym, let alone workout for more than 20 minutes. But by using the most convenient exercise equipment available – your own bodyweight – you can burn belly fat fast. And you can get your muscle definition back with simple bodyweight exercises.

So, you can forget the fancy machines, expensive gym memberships, or sharing equipment with sweaty strangers. You can forget about not spending enough time with your wife or kids. You can do this workout when you wake up or before you go to sleep. You can do this bodyweight training circuit at home before or after work. You can even close your office door and do this entire workout while everyone else is out for lunch.

1. The Prisoner Squat
This turbulence training bodyweight exercise stretches your chest and works your entire body, including your upper back (an area of stress for many busy dads). To perform this exercise, start with your hands behind your head, and elbows back. Pull your shoulder blades together to exercise your upper back and relieve your stress. Start with your feet shoulder width apart, and push your hips back and squat until your thighs are parallel to the floor. Sit back as if you were sitting into a chair. Pause briefly at the bottom and stand back up to the start position. Do this fifteen times.

2. The Decline Pushup
This turbulence training body weight exercise is a harder variation of the regular pushup. To effectively perform this exercise, place your feet on a bench, chair, or step, so your feet are at least 6 inches off the ground. Start with your hands just wider than shoulder width apart. Brace your abs, and bend your arms to lower your chest to the floor. Stop one inch above the ground and press back up to the start position. Do this fifteen times. Feel the burn and see how ready you are for the busy day or night ahead of you.

3. Split Squats
Follow the pushup with a set of split squats. To complete this turbulence training bodyweight exercise, step one leg forward. Move your other leg back so it looks like you are making a slightly larger than normal step. Do this close to a wall so you can use your hands for balance if necessary. Now, balance on your front foot and on the ball of your back foot. Your back heel will be off the ground for the entire exercise. Bend your back knee. Start the movement by dropping your hips straight down until your back knee is two inches above the ground. Press through your front leg to stand back up. Do eight repetitions for one leg and then switch sides and repeat.

4. Mountain Climbers
This turbulence training bodyweight exercise works your abs, your chest, and your legs. Get into the pushup position. Brace your abs. Now lift one foot and bring your knee to your chest. Touch the foot down, and then return it to the start position. Alternate sides and complete ten repetitions for each side.

5. Stick Ups
To finish the circuit, you will do a turbulence training bodyweight exercise called “Stick-ups”. Stand with your feet six inches from the wall. Now place your back, butt and head flat against the wall. Put your arms overhead as if someone told you to “Stick-em up!” Keep your hands, wrists, elbows and shoulders against the wall. Now slowly slide your arms down the wall and tuck your elbows into your sides. Again, keep your arms and back against the wall. No cheating! Do this exercise twelve times.

Do these five exercises in a circuit, without resting between exercises. When you’ve completed the circuit once, rest one or two minutes and repeat the circuit two more times. You’ll feel great, boost your metabolism, and sculpt your body without spending a penny.