1) MRT or Metabolic Resistance Training: Execute timed sets (supersets, tri-sets, circuits) of compound exercises (movements that work multiple muscles at once) which will work your whole body with minimal or no rest between each movement. Bodyweight exercises like press-ups, pull-ups, chin-ups, squats, lunges, planks, bridges and rows are ideal for MRT and will assist in building the lean, toned & muscular physique we all strive for (think of a gymnast.) If you want to help build more muscle and can comfortably perform bodyweight based exercises than change the emphasis so it includes external loads; i.e. use kettlebells, barbells, dumbbells, and even sandbags for time honoured strength training exercises like squats, lunges, deadlifts, presses & rows. For optimal results mix up body weight exercises with weight based training (ideally twice a day with a 2 day on 2 day off protocol).
2) HIIT or High Intensity Interval Training: Using one or multiple whole body movements perform them at high intensities for an exercise strategy which will alternate periods of short intense anaerobic exercise with less-intense recovery periods. Examples of these include kettlebell mother movements, such as the Swing, Snatch, Clean, Lunges, Push Presses, etc... Resistance Band Training, Medicine Ball exercises, Suspension Training & more.