No Gym? No Excuses.

10 Killer Workouts to Shred Fat Anywhere.

This is your season to get stronger and leaner. Unleash a killer workout anywhere with these ten bodyweight scorchers. All you need is you, a little space, and the will to win.

Athlete performing a jump squat

1. Jump-Squat Burners

Build explosive lower-body power and torch calories.

How to Do It

  1. Stand with feet shoulder-width apart, chest up.
  2. Lower into a deep squat, keeping your back straight.
  3. Explode upward, jumping as high as you can.
  4. Land softly, immediately lowering into the next squat.

Pro Tip: Focus on landing quietly to protect your joints and engage your muscles on the way down.

Athlete performing a blast-off push-up

2. Blast-Off Push-Ups

A full-body move that hits your chest, shoulders, and core.

How to Do It

  1. Start in a high plank position.
  2. Bend your knees and push your hips back toward your heels, like a loaded spring.
  3. Explode forward, lowering into a full push-up.
  4. Press back up and immediately repeat the "blast-off" motion.

Pro Tip: To modify, perform the push-up on your knees but still execute the full "blast-off" from your toes.

Athlete performing a walking plank pop-up

3. Walking Plank Pop-Ups

Spike your heart rate while sculpting your abs and shoulders.

How to Do It

  1. Start in a forearm plank, core tight and back flat.
  2. "Walk" up to a high plank by placing one hand, then the other, where your elbows were.
  3. Perform one "pop-up" by jumping your feet out wide and back in.
  4. Walk back down to the forearm plank. That's one rep.

Pro Tip: Keep your hips as still as possible during the plank walk to maximize core engagement.

Athlete performing a reverse lunge with a knee drive

4. Reverse Lunge Knee-Drives

Challenge your balance, stability, and single-leg strength.

How to Do It

  1. Step one foot back into a deep reverse lunge, both knees at 90 degrees.
  2. Push off the back foot and drive that same knee up toward your chest in one fluid motion.
  3. Balance for a second at the top before stepping back into the next lunge.
  4. Complete all reps on one side before switching.

Pro Tip: For an extra burn, add a small hop at the top of the knee drive.

Athlete performing a broad jump burpee

5. Broad-Jump Burpees

The ultimate full-body cardio move for maximum results.

How to Do It

  1. From standing, drop into a burpee: hands to the floor, jump feet back to a plank, perform a push-up.
  2. Jump feet back toward your hands.
  3. Instead of jumping up, explode forward into a powerful broad jump.
  4. Land softly, turn around, and begin the next rep.

Pro Tip: Use your arms to propel you forward in the jump. The bigger the jump, the bigger the burn.

Athlete performing a mountain climber sprint

6. Mountain Climber Sprints

A core-shredding cardio blast that mimics an all-out sprint.

How to Do It

  1. Start in a high plank, hands directly under your shoulders.
  2. Drive your right knee toward your chest, then quickly switch and drive your left knee in.
  3. Keep your back flat and your hips low.
  4. Pick up the pace until you're "running" in place as fast as you can.

Pro Tip: Think "fast feet." The goal is speed and intensity while maintaining a strong plank position.

Athlete performing a skater hop

7. Skater Hops

Develop lateral power, agility, and glute strength.

How to Do It

  1. Start in a slight squat. Hop to your right, landing softly on your right foot.
  2. Sweep your left leg behind you, tapping the floor for balance if needed.
  3. Immediately bound off your right foot and hop to the left, landing on your left foot.
  4. Continue hopping side-to-side in a fluid, powerful motion.

Pro Tip: For more of a challenge, try not to let your back foot touch the ground.

Athlete performing a tuck jump

8. Tuck-Jump Knees-Up

An explosive plyometric move for peak heart rate and power.

How to Do It

  1. Stand with feet hip-width apart.
  2. Slightly bend your knees, then explode vertically.
  3. At the peak of your jump, drive both knees up toward your chest, aiming to touch them with your hands.
  4. Land softly with bent knees to absorb the impact, ready for the next rep.

Pro Tip: This is a high-impact move. Focus on quality over quantity. If needed, swap for high knees.

Athlete performing an explosive split squat switch

9. Explosive Split-Squat Switches

A serious leg-day finisher that tests power and coordination.

How to Do It

  1. Start in a lunge position, with your front and back knees at 90-degree angles.
  2. Lower down slightly, then jump up explosively.
  3. In mid-air, switch the position of your feet.
  4. Land softly in a lunge with the opposite foot forward. Continue alternating.

Pro Tip: Use your arms for momentum and balance. Drive them up as you jump.

Athlete performing a plank jack pike

10. Plank Jack + Pike

A dynamic core combination for chiseled abs and shoulder stability.

How to Do It

  1. Start in a high plank with feet together.
  2. Perform one plank jack by jumping your feet out wide and back in, keeping your hips level.
  3. From the plank, jump both feet forward and lift your hips high into a pike position. Your body should form an inverted V.
  4. Jump back to the plank position. That's one rep.

Pro Tip: Keep your core braced throughout. The goal is to control the movement, not just rush through it.

Your Workout Cheat Sheet

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