Home Workout Without Equipment

Design a [DURATION]-minute bodyweight workout I can do at home with no equipment and minimal space (approximately [SPACE] square feet).

**My Fitness Level:** [BEGINNER/INTERMEDIATE/ADVANCED]
**Target Area:** [FULL BODY/UPPER BODY/LOWER BODY/CORE/CARDIO]
**Workout Style Preference:** [CIRCUIT/HIIT/STRENGTH-FOCUSED/LOW-IMPACT]
**Any Movements to Avoid:** [MOVEMENTS - e.g., jumping, planks, lunges]

Please provide:
1. Quick dynamic warm-up (3-5 minutes)
2. Main workout with:
   - Clear exercise instructions
   - Modifications for easier/harder versions
   - Sets, reps, or time for each
   - Rest periods
3. Cool-down stretches
4. Estimated calories burned
5. Which muscle groups this targets