The Best 20-Minute Uncommon Bodyweight Workout for Weight Loss

Jump Squat

5. Squat Jump

Why it works: Squat jumps work your hips, knees, and ankles—and what’s called the triple flexion response that creates power in your jumps. If you can develop triple flexion, it will help with your running form.

How to do it: Stand with feet just outside your shoulders. Squat, keeping your knees behind your toes. After holding this position for two seconds, jump vertically. Pull your toes to your shins midair to prepare for landing. Be sure to land softly, with your hips back and down.

Prescription: 10 reps

Burpees

6. Burpee

Why it works: Burpees are a full-body exercise that give you all the benefits of pushups while also challenging your cardiovascular system, ratcheting up the intensity of your workout.

How to do it: Squat, place you hands on the ground, and “jump” your feet out into a pushup position. Perform a pushup, then jump your feet to your hands. Then jump as high as you can, throwing your hands over your head.

Prescription: 10 reps

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