Yes, you've got the time

By Carly Graf
March 30, 2017

For a routine that will melt fat and work your muscles hard, all you need is enough space to hit the deck for a burpee. That's the magic of this compact circuit from trainer Mike Donavanik: It's as fully calorie-crushing as his Diesel class in Los Angeles, relying on just your body weight as resistance and fast-paced reps to take your heart rate into HIIT territory. (BTW, here's the right way to measure your heart rate.)

"The combo of cardio bursts, strength exercises, and ab moves sculpts you from head to toe," Donavanik says. "You'll always use multiple muscles at a time, which will spike your heart rate." And the higher the intensity, the bigger your burn. (But burning cals isn't the only benefit of HIIT.) Added bonus: It's tough to plateau with this kind of routine. "Body-weight exercises are highly modifiable-just increasing your speed or upping the reps will add a new challenge and boost the intensity," he says.

Total Time: 26 minutes

You'll Need: Your body

How it Works: Complete the warm-up. Then do 20 reps of each of the five exercises without rest. It should take about seven minutes total. That's one round. After each round, rest for 60 seconds. Complete three rounds.

Warm-Up: Do 30 seconds each of jumping jacks and air squats. Then do one minute of plank walkouts. Repeat jumping jacks and air squats.

Rock-Star Tuck-Jump Burpee

A. Lie faceup on floor with knees tucked to chest.

B. Rock backward to gain momentum, then roll forward and up into a low squat.

C. From squat, perform a tuck jump.

D. Upon landing, perform a burpee, and instead of jumping with legs and arms straight, do another tuck jump.

Do 20 reps.

Plyo-Sprinter Lunge

A. Start with feet staggered, right leg forward.

B. Bend into lunge, tapping left hand to ground.

C. Jump and drive left knee toward chest while you swing right arm forward as if you're sprinting.

Do 20 reps on each side.

Walking-Plank Jackknife

A. Start on floor in forearm plank position.

B. Push up with right arm and then left arm into plank on palms.

C. Jump feet to hands. Return to plank; drop onto your right forearm and then left.

Do 20 reps, alternating which arm leads.

Crab Kick

A. Start in reverse table-top position with hands underneath shoulders and fingers pointed toward heels. Keep feet flat and hips lifted.

B. Kick right leg up, lower, then immediately kick with left.

Do 20 reps, moving quickly, as if running.


A. Start on floor in hollow hold position. Lie faceup with low back pressed into floor, legs raised a few inches above floor, and extended arms raised behind head.

B. Crunch forward and pull legs up as you touch hands to toes to form a V shape with your body.

C. Return to start.

Do 20 reps.

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