Explosive, equipment-free exercises to burn more calories and work several muscles at once.
Jump up as high as you can, tapping your heels together in midair. Land softly and return to a squat and continue. Do this as fast as you can in 45 seconds. Do two sets total. Swing your right leg behind you as you hinge forward. Hop up, land softly and repeat. To make this easier, after the jump, tap your front leg on the floor and lift your knee again. Do this for 30 seconds, switch sides and repeat. Do two sets total. Lower into a deep squat and rise up as if you're jumping but land in a lunge position with your right leg back. Use momentum to jump from this lunge position back to a squat. Continue for 45 seconds, alternating legs. Do two sets total. Set your right leg out to the right side and lower into a lunge, tapping your left hand to your right foot. Shove it to the left two times and lowering to a side lunge, tapping your right hand to your left foot. Continue switching sides for 45 seconds. Do two sets total. Push your body up as if you're doing a push up but use the momentum to rise off the floor and landing in a squat with your right leg forward. Continue for 45 seconds, alternating legs. To make this easier, stand up instead of hopping up. Do two sets total. Hop the feet out wide to the sides and back in. Push your body up by straightening your arms. This is done by rotating your elbows outward. Bend your arms again to starting form position. Do this for 30 to 45 seconds. Do two sets total.