Jump-start Your Fat-Burning Engine

Monotony kills motivation. Here’s the opposite – an explosive, weights-free, gear-shifting workout that makes you leaner and more athletic. There’s very little down time, “so you’ll improve cardio fitness without compromising strength or muscle”, says Robert dos Remedios, Director of Speed, Strength and Conditioning at College of the Canyons in California.

Do 10 repetitions of each move and proceed swiftly from one exercise to the next, stopping for no more than 10 seconds. Complete all four exercises, rest for one to two minutes. Perform a total of three or four circuits.

TUCK JUMP

Stand with your feet shoulder-width apart and knees slightly bent. Jump straight up as high as you can and bring your knees to your chest. Land on the balls of your feet with your knees slightly bent and quickly launch into your next jump.

SQUAT JUMP

Stand with your feet slightly more than shoulder-width apart and fingers laced behind your head. Bend at the knees to lower yourself until your thighs are parallel to the floor, then jump as high as you can. Drop directly into the next squat without pausing.

ZIGZAG BOUND

Focus on lengthening your stride as much as possible. Drive one leg into the ground to push off forcefully and lift your opposite knee high into the air as you surge forward. Propel yourself upward, forward and slightly laterally so that you bound forward and to the outside.

STICK LANDING

Stand with your feet shoulder-width apart, hands beside your thighs. Jump and land with your knees bent and backside and hips back. Try to land on the front two-thirds of your feet. Hold for two seconds before standing to perform your next jump.