It takes a while to get to New Zealand so here is another body weight workout.

This one will be over fast but might hurt just a little bit.

Tabata Protocol:
For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.The score is the least number of reps for any of the eight intervals.

1 round (8 intervals) Tabata sprints (as far as you can in 20 seconds, score is shortest distance)
1 round (8 intervals) Tabata squats, rest position is in the bottom of the squat

There is no rest between exercises.
(Source: Crossfit Endurance)