To make this exercise more advanced , you can start on both knees.
And explode into a squat position.
Then just like before lunge back onto one knee, and bring the other knee on the ground next to it before repeating the explosive portion again.
If this exercise is too difficult and you need a regression, something that’ll really help reduce the burning sensation in your legs, is allowing yourself to lock out your legs when you stand up instead of having to hold that squat position every time you stand back up.
#2 Push-up Mountain Climbers
Next exercise is push-up mountain climbers. Almost everyone has done these two exercises separately and all we’re doing is we’re combining them into one exercise that’ll really elevate your heart rate while working your chest shoulders and triceps as well.
Start by getting into a push-up position.
Perform four mountain climbers by hoping one knee up towards your chest and then alternating from side to side.
Each time you shuffle your knees it counts as one rep.
After finishing 4 reps, perform a push-up.
Then go back to the mountain climbers and repeat for 30 seconds.
If you want to make the exercise more challenging, you can do plyometric pushups or clap ups instead of the regular push-ups in between the mountain climbers.
And if you want a regression, you should still be able to do the mountain climbers.
But then for the pushup you can drop to your knees and performe each push-up on your knees.
Just make sure that your tailbone, the back of your shoulders, and the back of your knees stay in a straight line, rather than sticking your but up in the air.
Regardless of which version you do, as soon as the 30 seconds are over lay down flat on your stomach and start doing Supermen (next excercise).
This exercise will almost serve as a break helping you catch your breath and slightly slowing your heart rate back down.
Start with your hands above your head and your legs straight out.
Contract your glutes and back muscles to raise your upper body and your lower body up off the floor at the same time, and hold that position for a 3-second count before returning back down flat on the floor.
Again repeat that for 30 seconds.
This exercise should be simple enough to do even if you’re a beginner but if you do need a regression, you can put your hands to your sides to perform skydivers. Keeping your hands to your sides instead of over your head will make it a little easier.
If that’s still too hard, just try raising your upper body without raising your legs.
As soon as you’re done, hop right back up and begin the next exercise (Burpees).
As opposed to Supermen, burpees will really get your heart beating because it will require you to simultaneously use all the muscles in your body.
Start standing straight up.
Jump out into a push-up position and perform a push-up.
Hop your feet back in, stand all the way up, and jump up as high as you can with your hands up over your head.
Repeat reps for another 30 second round.
If this is too difficult, you can try simply stepping your feet out one at a time when you get down and when you get back up instead of jumping them out and in.
For the regression, don’t jump up when you stand back up, just stand up straight and go right into the next burpee instead.
On the other hand, if you’re advanced and you want to make this exercise more difficult then at the end of each rep when you stand up, do a tuck jump instead of just hoping up with your hands over your head.
To perform a tuck jump, do it just like a regular squat jump except now after you jump up tuck your knees into your chest and land in a squat position.
Don’t land with your knees locked out as this will put a lot of unwanted pressure on your knees.
Once you’re finished with 30 seconds of burpees, move on to high knees.
This is a pretty straightforward exercise.
Start with your hands open and Palms facing down at about hip Level.
Alternate your knees bringing them up high aiming for your knees to touch your hands. So ideally you want those knees coming up to around waist level or higher.
To make this exercise more difficult, you can perform it the same exact way except instead of holding your hands at the hip level, you’ll be swinging them back and forth.
To make it even harder, you can do all of that while also moving from side to side.
Regardless of which version you do, you’ll be doing it for 30 seconds and then move on to the next one which is sit throughs.
For sit-throughs, start in a pushup position.
Slightly elevate your butt into the air like you’re in a downward dog position.
Lift one hand and your opposite foot off the ground
Bring that hand up to your face as you Kick your opposite foot through and rotate your body in that same direction.
Keep rotating your body until you can tap the floor with your butt.
Rotate your body back to the starting downward dog position and repeat on the other side alternating back and forth for 30 seconds
To make the exercise easier you can just kick your leg through without turning your body all the way over.
To make it more difficult, perform two push-ups for every two sit-throughs you do.
However, you choose to do it, when you’re finished, flip over onto your back and perform Bridges.
This exercise will once again serve almost as another break for you to be able to catch your breath and get your heart rate back down.
Lay flat on your back with your knees bent, feet planted on the floor, and arms out to your sides.
Bridge up by bringing your hips up off the ground so that knees, hips, and shoulders are in a straight line.
After you bring your hips up lower back down to the ground, repeat for reps for 30 seconds.
After your 30 seconds are up you’re going to stand up and go right into plyometric lunges.
For plyometric lunges, start in a lunge position with 1 foot straddled out in front of the other and after lowering your back knee down close to the ground for a lunge.
Explode up, jump off the ground.
Switch your feet so that you could perform a lunge on the other side.
And continue alternating side to side.
If this exercise is too difficult on your knees or if you just need a regression you can simply do regular walking lunges or you can do alternating reverse lunges in one place.
And for those of you that are advanced to make this exercise significantly harder, try to not lock out your legs when jumping up and switching sides, instead try to stay as low to the ground as possible to keep constant tension on your legs.
Moving on we have the last exercise that’ll take you to the halfway 5-minute mark which is called the commando full-body jack.
#9 The Commando Full Body Jack
Start in a pushup position.
Lower yourself down to one elbow first followed by the other.
Come back up on one hand and do the same on the other side so that you return back to a pushup position.
From the pushup position, jump your feet and hands out wide like you’re doing a horizontal jumping jack.
Explode and hop your hands and feet back in.
Repeat the entire movement going back down to the elbows then up on the hands then jump out and back in.
This exercise is advanced.
If you’re a beginner try to just do the first part of this exercise. Where you alternate between lowering your self down on your elbows.
And coming back up to your hands.
After you complete this exercise you should be at that 5-minute mark.
At this point, you can take a quick break before going back to the very first exercise and repeating the whole workout one more time. This will give you a very effective 10 minute workout that I can guarantee regardless of your skill level, it will kick your butt.
If you’re struggling to get into the gym or to workout in general, performing this quick workout first thing in the morning can help get you back on the right track. Also even if you’re already working out, as long as you’re maintaining a good diet, just adding in a couple of these bodyweight workouts throughout the week can definitely help you burn off some additional body fat.
You can take a screenshot of the exercise image given below so that you have it for later.
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