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Bill Diodato
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If you haven’t done calisthenics since phys ed, it’s time you kick it old-school again.

“Performing bodyweight moves at a quick pace improves your endurance while increasing your strength, range of motion, and balance,” says Jay Cardiello, Shape’s fitness editor-at-large, who designed this plan.

You’ll do two rounds of 10 exercises—dividing up your workout makes it easier to maintain a high intensity—cranking out as many reps as you can of each move in the time given. (Not sure how to do the walk out pushup? Click here for a demonstration and get ready to sculpt those abs and arms!)

Basic Training: Torch 225 Calories in 25 Minutes-2

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