Exercise Equipment Mat

How can I improve agility and stamina?

I'm looking for quick exercises that can require mats or weights, but not a whole lot of other equipment.

I'd like to make it so I can do fast-paced martial arts for longer without wearing out, as well as improving my mental coordination and agility. I'm building a month-long workout program, so I can focus on one type of exercise one day and another the next.

Thanks!
I'm 14, 5'2", and I weigh about 152 lbs, if it makes a difference.

Try the tabata protocol. It's very short in duration, but intense so you get the most benefits in a short amount of time. Basically tabata is 8 rounds of works like this:

20 seconds work (round 1)
10 seconds rest
20 seconds work (round 2)
10 seconds rest
20 seconds work (round 3)
10 seconds rest
etc.. until 8 rounds are complete. You go all out, full speed for the 20 seconds, and rest the 10 seconds and go all out again the next work round. The goal is consistency. If you can output the same amount as you did the first round in the eighth round, you're golden.

I do this with all sorts of exercises...bodyweight squats, lunges, pull ups, push ups, sit ups, cycling, running, ring dips, jumping squats, jumping lunges, box jumps, clapping push ups, the list goes on...

Why I use this format a lot is because it simulates a 2:1 work to rest ratio. In martial arts training, you usually expend lots of energy, and have little rest before you have to expend more energy. This format replicates that cycle. When you get more advanced, you can pile it on. I do up to 5 tabata exercises. So I'll do 8 rounds of squats (1st tabata exercise), 8 rounds of pushups (2nd tabata exercise), etc..It feels horrible during, but afterwards you'll feel amazing!

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