Asking any workout to help you lose weight, build muscle, and get faster is a tall order. We found one that makes it all happen — and can be done anywhere without any equipment. Created by celebrity trainer Adam Rosante, author of the new book 30-Second Body, this simple routine combines plyometric exercises with multi-plane movement patterns to help you build explosive strength and agility. You’ll also prime your body to burn more fat than doing steady-state cardio. Last, and perhaps best, this workout triggers a post-exercise burn to torch additional calories for up to 36 hours after you’ve completed the work.
Do the routine three or four times a week on non-consecutive days, and combined with a good diet, you can expect to notice a difference in the way you look and feel after the first week. For proof, track your reps the first time you try the workout, then again at the end of the week. “I can practically guarantee you’ll see those numbers increase,” says Rosante.
How to Do It: Perform the six moves below, back-to-back, for 30-seconds each with good form, resting only when absolutely necessary. After you’ve completed one round of the exercises, rest 30 seconds and repeat. Aim to complete three rounds of the circuit for the first two weeks. Gradually add another round until you reach six rounds total.