Typically, we prescribe Jailhouse 10 workouts involving burpees. A jailhouse 10 workout of burpees is simply:

Do 10 burpees
Walk across the room and back
Do 9 burpees
Walk across the room and back
Do 8 burpees
Walk across the room and back
Do 7 burpees
Walk across the room and back
Do 6 burpees
Walk across the room and back
Do 5 burpees
Walk across the room and back
Do 4 burpees
Walk across the room and back
Do 3 burpees
Walk across the room and back
Do 2 burpees
Walk across the room and back
Do 1 burpee

(A jailhouse 10 squat thrusts or pullup workout would be the same sequence of sets/reps/rest, with a different exercise instead of burpees.)

The Jailhouse Ten workout is named so because it’s a great workout to do in your prison cell. For those of us not in prison (hopefully all of us here), this is also perfect for the hotel room, basement, or parking lot.

Warmup:

3 rounds of:
10 pullups
10 squats
10 pushups
10 back extensions
10 situps

I also usually add some leg raises and occasionally lunges to the
warmup. And, of course, if the warmup is too tiring, scale it down to
sets of 5 or 3 reps as necessary. The idea is to go through lots of
basic movements using just your body weight.

For cool down, I would recommend some dive bommber pushups,
stretching, and any sort of yoga type moves you may enjoy.

This one left a few blisters on my hands.