Who needs to spend hours on the treadmill when you can get your heart-pumping cardio on in less than 20 minutes? 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: You’ll really feel the burn in your thighs with this one. It combines strength and cardio; what more could you ask for? Here’s how to do the move.

Scissor Jump

Up + Over: (1) Start in plank position and 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 the mat 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: Your heart will be pumping hard after this one! You’ll feel it in your core and lower body. Here’s how.

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 direction. 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: The dreaded burpee will kick your butt, but it gets results! Click here to get the move.

Burpee

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.

AbRollUp

Football Drill: (1) Start off in a squat position on the balls of your feet, arms in and elbows bent, 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

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