This supercircuit can be plugged into your jam-packed schedule when you’re short on time and need a fast, do-anywhere cardio burn. It employs isometric holds for pure strength and jumps for burst speed and power. Build lean muscle—all in 15 minutes flat.
This workout is based on dynamic rebounding activity, which creates everything you want: shapely legs, a tight core, a just-pumped upper body. You’ll also build bone density and boost your heart rate using explosive reps and holds. Each round should take only about 5 minutes; if you’ve got that, you’ve got calories to burn!
2–3 circuits, zero rest between sets or circuits.
- Stand with your feet together, arms at sides. Lunge forward with your left leg, keeping your front knee from going past your toes, until your left thigh is parallel to the floor.
- Hold at bottom of lunge for 3 seconds.
- Using your arms for momentum, explode out of the bottom of the lunge but don’t switch legs. Land softly with left leg still forward.
- Do 10 reps on each leg, then immediately move on to next move.