This HIIT workout using only your bodyweight develops agility and strength, says its creator, strength and conditioning coach Robert dos Remedios. You also get bonuses: it can help you burn fat and pack on muscle.
Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until 15 minutes are up.
1 JUDO PUSH-UP
From a push-up position, move your feet forward and raise your hips so your body forms an inverted V. Lower the front of your body with your arms until your chin is near the floor, then swoop your head and shoulders upwards while lowering your hips until they almost touch the floor. Reverse the move, and repeat.
2 SEESAW LUNGE (RIGHT LEG)
Stand with your feet hip-width apart, hands on your hips. Step forward with your right leg into a lunge, and lower yourself until your left leg almost touches the floor. In one motion, rock backwards with your right leg into a reverse lunge. Shift between forward and back lunges with the same leg. Do 10 to 20 reps.
3 PLANK REACH
Start from a push-up position on a smooth surface. Place your hands on small towels in line with your shoulders. Now, slide your right hand as far in front of you as possible, and bend your left elbow to lower your body as close to the floor as you can. Return to the start and repeat, sliding with your left hand.
4 SEESAW LUNGE (LEFT LEG)
Repeat the seesaw lunge that you did before – but this time with your left leg.
5 SQUAT AND JUMP COMBO
Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then stand up straight. Then squat again. But after this, jump as high as you can. Upon landing, perform a normal squat. Keep alternating between squats and jumps.