Using a combination of strength and plyometric movements allows you to get in a strength-building, calorie-torching sweat sesh that only takes 30 minutes. Even better: it's all using just your own body weight. No gym required.
For this bodyweight workout, you'll need some space, a sturdy step or bench, and some water to sip.
Make sure to do a 5-10 minute warm up, including these three key warm up principles, before beginning.
With feet hip to shoulder-width apart, push your hips back as your knees bend and your thighs come parallel to the ground. Push through the heels to return to standing.
Incline Push Ups
With your hands on a sturdy bench or the ground in a high plank position, lower yourself down with your elbows coming about 45 degrees from the rib cage. Keep a strong core as you push back into your high plank position.
With your knees bent and your hands behind your head, lift your shoulders off the ground and your knees and shoulders toward each other. Pause, and then return to extension.
Plyometric Step Ups
With one foot on the step and one on the ground, push through the foot on the step to propel yourself up, switching your feet in the air, and landing with the opposite foot on the bench and ground. Repeat.
From a standing position, step one foot backward, allowing both knees to bend to 90 degrees. Make sure to keep your knee behind your front toe. Push through the standing heel to return to standing, and then repeat on the opposite side.
With your hands on a bench and your hips just in front of the bench, legs extended, bend your elbows to about a 90 degree angle, and push back up, using your triceps. Make sure to keep your shoulders down away from your ears and your core engaged.
Plank + Toe Tap
In a high plank position, sweet one leg underneath your body and tap out to the side, keeping your core braced. Return back to your plank position, and switch sides.
With your hands on a bench or the ground, bring one knee in as close to the chest as you can, and then quickly switch sides.
For a visual on these bodyweight workouts and more, check out these videos:
6 Bodyweight Workouts
4 Plyometric Workouts
5 Yoga Block Exercises