Here's a quick and effective workout that you can do at home or in the gym:
Warm-up: Start with a 5-minute warm-up. You can march in place, do some jumping jacks, or jog in place to get your heart rate up and prepare your muscles for the workout.
Squats: Stand with your feet shoulder-width apart, then lower your hips back and down as if you were sitting back into a chair. Keep your chest up and your back straight. Do 3 sets of 10 reps.
Push-ups: Start in a plank position, with your hands directly under your shoulders and your body in a straight line. Lower your body down, keeping your elbows close to your body. Push back up to the starting position. Do 3 sets of 10 reps.
Lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push back to the starting position and repeat on the other side. Do 3 sets of 10 reps on each leg.
Plank: Start in a push-up position with your forearms on the ground and your body in a straight line. Hold this position for 30 seconds to 1 minute. Repeat 3 times
Cool-down: After your workout, it's important to cool down with a few minutes of stretching to help your muscles recover.
This workout is designed to target your entire body in a short amount of time. It's effective, but also will not take a lot of time, you can add this to your busy schedule. The key is to keep your form correct and to focus on using proper technique throughout the workout. If you're feeling really good and want to increase the intensity, you can add more reps or add weight to your exercises.