Plyometrics and HIIT body weight exercises are the future of fitness.

In the past, fitness was all about slow movements, low intensity, long lasting training sessions, when now athletes around the world are suggesting we should work out 30-40 minutes a day, by giving our maximum 100%.

It’s about the intensity of the workout instead of the length, and it’s all about explosiveness, constant pace up and non-stop pushing harder and harder.

And the good thing is that we can all spice up our workouts by adding just a few of these plyo moves.

That’s why I decided to give you the best and freaking insane body weight exercises, you can do in the comfort of your home.

These movements will blast fat without tapping into your muscles, and will help you get fit and strong like never before.

They are the perfect finisher body weight exercises, and will spice up your training sessions with noticeable results in the first few weeks.

So, get ready for the best 12 body weight workouts to spice up your workout routine.




Squat Thrusters

I like to call this one “From Plank To Squat” but its real name is Squat Thruster.

Here’s how to do it right:

From a high plank position, you should jump your feet forward into a squat position, by bringing your hands off the ground. While you’re in the squat position, make sure to keep it low, your back should be straight, chest out and head up.

Pause for a second, then place hands on the ground and jump your feet back into a high plank position.

This is a great movement for your whole body, especially your legs, glutes and shoulders.

Knee-Up Reverse Lunge

This is one of my favorite exercises.

It looks so easy and simple, just wait until you try it out yourself.

This exercise targets your legs and glutes, especially the quadriceps muscles, and you’ll break a sweat in a matter of seconds.

Here’s how to do it right:

Stand with your feet hip-width apart and step your right foot back, coming into a low reverse lunge.
Shift all of your weight to your left foot, engage your glutes, straighten the back, tighten your core.
Bring your right foot forward and simultaneously jump off your left foot, bringing right knee to your chest.

Land softly on your left foot, and immediately step back into a low lunge to repeat.

Tuck Jump Burpees

As if burpee itself is not enough, right?

Well, this exercise is so engaging, targeting your entire body, but most of all your core.

You should think about 2 really important things when performing this exercise: your core and your back – core should be tight the entire time, making sure it’s keeping your back safe.

Here’s how to do it:

Perform a burpee. As you stand up at the end of your burpee, instead of doing a usual jump, you should jump by bringing both knees up as high as possible, tucking them to your chest.
Land softly with soft knees and go right into your next burpee.

Pistol Squats

This is an advanced exercise, since it’s really hard to perform, so don’t worry if you can’t do it at first.

Here’s what you should do:

Stand on your left leg, with your knee slightly bent, and your right foot extended in front of you. Grounding your weight into your left foot, brace your core, send your hips back, and slowly lower into a single-leg squat, a position known as Pistol Squat.
Extend your arms forward to help you with balance.
Hold momentarily at the bottom of the pistol squat, and then explosively stand back up, making sure the weight is in your heal.
When you stand back up, switch your legs by standing on the right leg this time and preform it again on the other side this time.

Pistol squats are great for your legs, glutes and core.


Single Leg Burpee

This is a bit more challenging way to perform burpees, and since we’re real bad-asses and burpees are too light for us, here’s what we’ll do:

Start in a standing position, but with the left leg off the floor. 
Get your hands on the floor, going into the burpee movement, by allowing only your chest to touch the floor, making sure your left leg is off the floor the entire time. Straight and strong.
Stand back up, make a jump while switching the legs and do the same with the other leg this time.


Frog Kick

Frog kicks work so good on your shoulders and core, making sure your whole body is flexed the entire time.

Follow the instructions to perform it right:

Start in a high plank position, your wrists under your shoulders and your feet hip-width apart. 
Explosively jump your feet off the floor, bringing your knees toward your elbows.
Then, go back in the plank position while landing your feet softly back to the start.


Bear Crawl Front Step

This is one exercise that will help you break a sweat, load those quadriceps muscles with energy and stretch your legs, back and shoulders at the same.

Here’s how to do it:

Start in a tabletop position with your wrists under your shoulders. That’s a position that’s called Bear Crawl.
Then get your butt back, by sitting your hips back to your heels and drop your head between your shoulders.
From here, explosively lunge forward with your left foot as you lift your left hand off the floor to shoulder height.
Reverse the movement to return to start, then repeat on the other side.


Frog Squat Jump

Have you ever done jumping squats?

Well this is the same as jumping squats, but we go even lower in a frog position, which makes it even more challenging and heart racing.

Here’s how to do it right:

Stand with your feet wider than shoulder width, toes and knees turned slightly out.
Drop into a deep squat position, with your hands touching the floor. Your back is straight, core tight, chest and face up.
Once you touch the floor explode back up in a jump.
Land softly on the balls of your feet and quickly repeat with an emphasis on the vertical height of each jump.

Inner thighs, glutes, hips – you name it!

Every single part of your legs will burn in a matter of seconds.

In And Out Jumping Squats

These are so freaking hard, and will burn your thighs in the first few reps.

They don’t call them Thigh Killers for nothing :)

After this one, you’ll want to just lay down and cry.

Here’s how to do them right:

Start in a high squat position, your feet are hip-width apart, back straight, chest up.
Continue by performing a jumping squat, but landing a bit wider with every move.
With every jump you’re going out, out, in, in.
Twice out, twice in.
Never allow yourself to go higher and relax your legs, instead keep as lower as you can in your squat position.

Gorilla Burpees

This is a movement similar to the Squat Thrusters, except they’re a bit more challenging.

When performing the Squat Thrusters we go from plank to squat position, and in this case we’re going from burpee to squat position.

Here’s how to do it:

From a standing position perform a burpee.

You should jump your feet forward into a squat position, allowing only your chest to touch the floor.
Then, istead of going up and jump, land  in a low squat position, making sure you keep your back straight and chest up.
Pause for a second, then place your hands on the ground and jump your feet back into a a burpee.

This is a great movement for your whole body, starting from chest, legs, glutes, shoulders and core.


Bear Crawl Shoulder Taps

Now this looks so easy, but in reality it’s probably the hardest move you’ll expose your shoulders to.

This is a micro movement, but it takes a lot of energy to perform it right.

Here’s how to do it:

Start in a bear crawl position, table top, with your shoulders placed over your wrists.
Your hips and knees should be in a straight angle position, with your knees placed under your hips, an inch off the ground.
Lift your right hand off the ground to tap the opposite, left shoulder, by making sure you stay still as a table top.
Lower your right hand back to the ground and repeat this movement on the other side.


Jumping Split Lunges

And last, but definitely not least are the jumping lunges.

They are so hard to do without jumping, and by adding the jump in between makes them insane.

Start in a low lunge position, with your right knee just an inch off the ground.
Both legs should be bent at a 90-degree angle at the bottom of the lunge, keeping your front left knee just behind your toes and your right knee just under your hips.
With your core engaged, explode up, pushing off the bottoms of both feet jumping straight up.
Switch the position of your feet in midair, landing in a low lunge position this time with your right foot back and your left foot forward.
Keep your chest up and your back straight the entire time.


Now It’s Your Turn!

Try out these insane body weight exercises right now!

Choose 5 to begin with and start today.

You can perform them in AMRAP (as many reps as possible) for 30-50 seconds each, with 15 seconds rest between the exercises.

Or you can try hitting a goal for let’s say 15 reps of each in 3 rounds non-stop, to really spice things up.

Hope you like my body weight exercises, and if you do don’t forget to share them with your friends!