The Quick Calisthenics Workout You Can Do Anywhere
Try this quick bodyweight-only calisthenics workout that requires no equipment, and combines strength and cardio.
This article originally appeared on DailyBurn.com.
The easiest way to squash excuses for skipping a workout? Find a routine that requires zero equipment, knocks out two training techniques in one (aka strength and cardio), and perhaps most importantly, makes sweating it out seriously fun. Check off all three with this quick bodyweight-only calisthenics workout, featuring moves from Daily Burn’s DB10 program. By moving up, down and side-to-side you’ll work your body in new, exciting ways. Plus, you’ll keep your mind focused, your muscles working efficiently and your heart rate revved. All you have to do is channel the energy of a school kid at recess. Then jump right in to a workout you’ll want to keep repeating.
Your Fast, Calorie-Blasting Calisthenics Workout
Get on your feet — it’s time for some fitness-boosting fun. These six exercises will put your speed, strength and coordination to the test. Perform each move for 30 to 45 seconds each, resting for a max 30 seconds between moves. At the end of the circuit, rest for 30 to 60 seconds and repeat for as many rounds as possible.
GIFs: Daily Burn DB10
1. Quick Feet 180 Jump
How to: Stand with feet a little wider than hip width apart and start quickly stepping your feet (a). After about three seconds, push your hips back and drop your butt down for a squat. Touch the floor with your hand when you reach the bottom (b). As you explode up for a jump, do a 180-degree turn in the air (c). Land softly back on your feet, knees bent and lower into another squat, touching the floor with your opposite hand (d). Explode back up, performing another 180-degree jump back to the front (e). Land softly and immediately start buzzing your feet again (f). Repeat.
2. Push-Up Punch
How to: Start in an extended arm plank position, with feet a little wider than your hips to broaden your base of support (a). Perform one push-up (b). When you reach the top, punch your left arm straight out in front of you, bicep by your ear (c). Place your hand back down and perform another push-up (d). Then perform the punch with your right arm (e). Continue alternating punches, with one push-up between each punch.
3. Lunge Switch
How to: Start standing. Step your right foot forward and bend both knees to 90 degrees to perform a lunge (a). Push off your right front foot, bring your knee up toward your chest and then step it back behind you. Drop down to perform a reverse lunge (b). Then, push off your feet to explode up in the air, switching your stance and landing back down in a lunge with your right foot forward (c). Step your left foot up, in front of your right, to perform a forward lunge (d). Repeat the reverse lunge and plyo lunge on the opposite site (e). Continue alternating lunges, doing one forward, then backward and then a plyo.
4. Plank-Up Diagonal Hop
How to: Start in an extended arm plank position (a). Bend your right elbow to place your forearm on the mat, then your left to hit a forearm plank (b). Next, straighten your right elbow and then your left to get back into a high plank (c). Jump both feet to the outside of your right hand, then back to plank position (d). Jump both feet to the outside of your left hand, then back to plank position (e). Repeat the high-low plank, then the diagonal hops.
5. Burpee Skater
How to: Start standing with feet about hip-width apart (a). Perform one burpee by placing your hands on the ground and jumping your feet back to a plank. Then, quickly jump them back up to your hands and explode up at the top to perform another hop (b). Next, hop your left foot out to the side and bring your right foot behind your left leg (c). Push of your left foot and hop to the right side, bringing your left foot behind your right leg (d). Perform another skater to each side, then repeat the burpee (e). Continue alternating between one burpee and two skaters.
6. Rolling Squat Jump
How to: Start standing with feet about hip-width apart (a). Drop down into a squat all the way to the ground so your butt touches the mat (b). Place your hands straight down by your sides and roll on your back so your feet come overhead (c). Roll back up coming up to a squat and jump up at the top (d). Repeat the roll and squat jump.