Who needs a gym membership when you have the comfort of your own home? Who needs to spend hours on the treadmill when you can get your heart-pumping cardio on in less than 20 minutes? Save money, maximize your time, and see better results with these 18 incredibly effective bodyweight moves. Get ready to feel the burn from head to toe and get more accomplished in one workout than ever before.

Mountain Climber: (1) Get in a push up position. Your body should be in a straight, diagonal line from your head to your toes. (2) Raise your right knee toward your chest. (3) Return to start position and repeat with left leg. That’s one rep. (4) Alternate legs quickly for 60 seconds. Modification: Decrease your speed or range of motion.

Mountain Climber

Frog Jump: (1) Start in a squat position with knees softly bent. (2) Jump up, lifting legs as high as you can off the ground. As you fall down, drop all the way to the floor. (3) You should be in a deep squatted position with knees pointing slightly outward and your hands on the floor. (4) Repeat the jumping motion without breaking up the movement for 60 seconds. Modification: Decrease your range of motion on both the jump and the drop. Or, hop rather than jump and squat rather than touch the floor.

Frog Jump

Scissor Jump: (1) Stand with feet shoulder-width apart and step out about two feet with your right foot. Note that your right foot should not be directly in front of your left foot – keep them shoulder-width apart. Place your hands on your hips or behind your head. (2) Quickly jump up and switch leg positions while in the air, so you land softly with your left foot in front. That is one repetition. (3) Do as many scissor jumps as you can in 60 seconds. Modification: Keep your pace steady and hop rather than jump. You can also turn this into alternating lunges for a lower impact version.


Up + Over: (1) Start in plank position but bend your knees. (2) Keeping arms locked, knees bent and legs together throughout, propel legs up and over to right side of side of your mat. (3) Then jump your legs up again, exploding to the left side of your mat for one rep. (4) Continue exploding up and over to each side for as many reps as possible for 60 seconds. Modification: Instead of hopping from side to side, just step one leg at a time.

Up And Overs

High Knees + Butt Kickers: (1) Stand tall with your core pulled in and your shoulders back. (2) Keep this posture and raise your right knee as high as you can. (3) Lower it back and repeat with your left leg. (4) Pick up your pace and go as fast as you can, raising your knees as high as possible. (4) Do this for 30 seconds. (5) After 30 seconds, switch to butt kickers. Rather than bringing your knees to your chest, you are going to drive your heels back and up towards your butt. Bend at the knee, stay on the balls of your feet and alternate kicks as fast as you can for 30 seconds. High Knees Modification: You can always walk this move out. Rather than increasing your speed, stay at a steady march, while continuing to raise knees up to your chest. Butt Kickers Modification: Don’t kick as high back. Aim to kick at a 45-degree angle from the knee.

High Knees Butt Kicks

180-Degree Squat Jump: (1) Stand with your feet slightly wider than hip-width apart with elbows bent at a 90-degree angle in a boxer’s stance. (2) Jump up and rotate 180 degrees in the air. Land in a squat position, facing the opposite way. Don’t extend your knees over your toes and land softly and in control. That’s one rep. (3) To make it harder, tuck your knees as high into your body as you can during the jump. (4) Repeat as many times as you can in 60 seconds. Modification: Decrease range of motion by lessening the angle of the turn or removing the jump.

180 Jump Squat

Burpee: (1) Stand with your feet hip-width apart and your hands tucked behind your head with elbows out. (2) Start with a quick jump then push your hips back, bend your knees and drop down, placing your hands on the floor in front of you. (3) Kick your legs backward so that you’re now in a push up position. (4) Quickly reverse the movement to return to the starting position by bringing your feet back into your hands. (5) Push through your feet and jump up to the start position. That’s one rep. (6) Perform as many burpees as you can in 60 seconds. For an added challenge, add a push up when you have jumped your feet back to push up position. Modification: Do not jump up into starting position, and rather than hopping back with both feet, step back one foot at a time.


Ab Roll Up: (1) Lie on your back with arms at your sides and palms facing down. Lift your butt and lower back in the air so the bottoms of your feet are facing the ceiling. (2) In one fluid motion, lower your back and legs and transition to your feet while jumping in the air as high as you can with arms extended straight overhead. That is one rep. (3) Do as many as you can within 60 seconds.


Football Drill: (1) Start off in a squat position on the balls of your feet, arms in and bent at elbows, and keep abs tight and spine straight. Shuffle your feet in place, tapping the balls of your feet on the ground as quickly as you can, switching from left to right foot and maintaining squat position for 15 seconds. (2) Turn your body to the right by 90 degrees and repeat for 15 seconds. (3) Turn your body to the right by another 90 degrees and repeat for 15 seconds. (4) Turn your body to the right by another 90 degrees and repeat for 15 seconds (you should be back to your staring position). Modification: Slow the speed of your foot taps.

Football Drill