A Quick At-Home Bodyweight Workout With Squat Jumps

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We’ve got good news: Even if you just can’t get to the gym, you can still get in a great workout at home without any fancy equipment. The next time you want to get a quick workout at home, try one of these quick bodyweight workouts to help build muscle, slash fat and get great cardio in your own living room.

You’ll finish this workout in less than 20 minutes. This is the second of three workouts this month — if you missed the first one, look no further.


Save and log this workout via Workout Routines in the MyFitnessPal app!

CIRCUIT 1

PERFORM THIS CIRCUIT 4 TIMES

ALTERNATING SPLIT SQUAT JUMPS

The move: Start in a split stance. Squat down and explode into the air, switching legs and landing in the opposite stance. Alternate quickly and jump as high as you can each time.
10 reps each, 60-second rest

FEET-ELEVATED PIKE PUSHUPS

The move: Get into a pike position — arms and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.
12 reps, 60-second rest

CIRCUIT 2

PERFORM THIS CIRCUIT 6 TIMES

SPIDER-MAN CRAWL

The move: Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so it almost touches your right elbow. (You’ll look like Spider-Man scaling a skyscraper.) Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backward.
10 reps, 30-second rest

SPIDER-MAN PUSHUPS

The move: Start in a pushup position. As you lower yourself, pull one knee toward the elbow on the same side. As you rise, bring your leg back. Repeat on the other side and continue alternating.
6 reps each, 30-second rest

SINGLE-LEG BOX SQUATS

The move: Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.
6 reps each, 60-second rest

CIRCUIT 3

PERFORM THIS CIRCUIT 4 TIMES

SALUTE PLANKS


The move: Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.
6 reps each, 60-second rest

READ MORE > A Quick At-Home Bodyweight Workout With Plank Walks

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