An army instructor who wanted to surprise his troops with some high intensity exercises covering some lower ab workouts, core, and full body toning asked me for advice on how to present this training to to them. He needed to get his squad of soldiers the fittest in the company to prepare them to pass a certain fitness test.

He informed me that his soldiers reached a certain level in their fitness, and he felt that he could use a new technique to improve even further on their fitness - something with a higher intensity so that his team could advance to a next level of fitness.

I gave him the following advice... Just remember that this workout makes use of bodyweight exercises only and it's highly intense for persons striving for the next level in fitness.

Even if you are not on such an advanced stage of training, this workout can be modified into something easier by doing less of the required exercises. You can also rest for longer periods between the exercises.

First, you can warm-up for about three minutes with some light running or with the use of a skipping rope.

Next, you start the exercises doing one after the other in a circuit fashion, and you are only allowed ten seconds of rest in between each workout. To make it even more challenging, you can do three to five circuits of training.

1. Standing in one place, do body weight squats - (up and down) arms pointing horizontally to the front  - 12 times

2. push-ups while lifting your hands off the ground when you reach the top - 10 pushes.

3. Take 6 huge steps forward while keeping your knees bent and then return with another 6 big steps.

4. Into the push-up position and pull the one leg in under your chest while the other one shoots straight backwards - alternate like this for 30 secs

5. lunge jumping: stand in a wide stance with one foot far forward & one foot far backwards. Do a jump while alternating your feet in the jump. - back and fourth for 12 times

6. lying leg thrusts (while on your back) Arms spread at your sides, palms flat on the floor- bring both legs up 90 degrees and then lower them to 45 degrees. Bring them back up to 90 degrees and then thrust your hips into the air - 12 times

7. Jumping Squats - similar as the squats in 1. but here you jump for joy ! - 8 jumps please

8. side plank hold - Lie on your side, resting in your elbow, keep your legs straight and place both feet on the ground. Now lift your body from the ground and keep it straight for 30 seconds. Then do the same for the other side.

And that's it! You can now rest for about two minutes, and if you are brave enough, go ahead with the second circuit.

With this training, "you can be all you can be" as they say in the Army. No mercy to your enemy, body fat !

If you are not sure how to do above exercises correctly, please look at the sample video's below:

1. body weight squats

2. push-ups lifting hands off ground

3. huge steps

4. push-up with alternating feet

5. lunge jumping

6. lying leg thrusts

7. Jumping Squats

8. side plank hold