Mountain climbers: Start in a high-plank stance with your wrists squarely beneath your shoulders. Draw your belly button in toward your spine to tighten your core.
Bring your right knee to your chest and then back to plank. Next, raise your left knee to your chest and back. Change sides again.
This exercise strengthens your core, chest, shoulders, lats, triceps, and quads. Burpees will also get your heart beating due to their powerful plyometric action.
Crouch with your hips back and feet shoulder-distance apart. Next, place your hands outside your feet and jump back to the floor. Hop your feet outside your hands to plank. Heel-jump high.
Medicine ball burpees: Hold a medicine ball with both hands and stand shoulder-distance apart. Extend the ball above, then smash it down, hinging over and sitting your butt back.
As you lean over, bow your knees. Jump back into a high-plank stance with your hands on the ground outside your feet. Keep your body straight. Jump your feet back to squat. Lift the ball upward and stand tall.
Squat with your feet shoulder-width apart and put your hands on the ground to sprawl. Jump your feet back to a plank and drop your body to the ground.
Push yourself up to a plank and hop your feet outside your hands into a squat. Return to your feet. One repetition. Jump between sprawls to burn extra calories.
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