Get ready to light your lungs on fire with this relentless, fat-incinerating HIIT circuit from fitness and nutrition coach and author of The 30 Second Body, Adam Rosante. It's a mixture of high-intensity cardio moves for anaerobic conditioning and plyo moves for raw strength and power. All the moves are bodyweight, so this can be done absolutely anywhere.
Do the first four moves back-to-back for 30-seconds each, resting only when absolutely necessary. Then, rest 30 seconds and repeat, this time stacking on the fifth move. Then, rest another 30 seconds and repeat, this time stacking on the sixth move. When you finish the 6th move, immediately go into a full out sprint, in place, for 30 seconds.
Run one round of high knees (left knee, then right knee up to at least hip level) touching the left knee with right hand and right knee with left hand. Immediately repeat, this time driving the knees higher to tap the left toes with right fingers and right toes with left fingers. Keep cycling through the movements, tapping knee, knee, toes, toes.
Assume a pushup position. Imagine that your body is above a ladder with your hands on the outsides of it and your feet at the bottom. Keep your hands flat on the floor, brace your core and jump the feet forward about 1 foot, as if you were jumping them into the first box of the ladder. Return to start. Jump the feet forward about 2 feet, as if into the second box of the ladder. Return to start. Now jump the feet close to the hands, as if into the third box of the ladder. Jump the feet back to start. Continue repeating.
Stand with your feet shoulder-width apart, arms at a T at chest level with fingers interlaced or stacked. Press the hips back into a squat and immediately explode upward, driving the knees toward the forearms. Land softly and quietly on the mid-foot, rolling back to the heels. Immediately push the hips back to absorb the impact of the landing. Repeat.
Assume a pushup position. Keep the hands flat on the floor with wrists under shoulders and jump the feet as close as you can to the outside of the left hand. Return to start. Jump the feet as close as you can to the outside of the right hand. Return to start. Now jump the feet between the hands. Return to start. That’s 1 rep. Continue repeating the move.
Assume a pushup position. Tap the left shoulder with right fingertips and return the hand to the floor. Tap the right shoulder with the left fingertips and return the hand to the floor. Perform a pushup. Repeat.