This high-intensity bodyweight routine is designed to build muscle and burn calories. Aim for three sets of: 25 burpees, 35 press-ups, 45 sit-ups and 55 squats.
Burpees
- Start in a standing position, arms down and feet hip-width apart
- Lower into a squat position with you hands flat on the floor
- Jump back into a press-up position
- Step both legs back into your chest and explode up into a jump
Press-ups
- Get into a high plank position. Place your hands firmly on the ground, directly under shoulders
- Lower your body. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor
- Push back up
Sit-ups
- Lie on your back with your knees bent and you feet flat on the floor
- Pull your shoulder blades back so your elbows are out to the side
- Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor
Squat
- Stand with your feet hip-width apart and your hands by your sides
- Bend your knees to a 90-degree angle, with your hands out in front, trying to keep as straight a back as possible
- Return to the starting position
