This 15-Minute Bodyweight Burner Workout Gets You Hopping

Brett Williams, NASM
·1-min read
Photo credit: Courtesy of David Freeman
Photo credit: Courtesy of David Freeman

From Men's Health

This strength interval workout will challenge you to use your muscles and work as hard as possible in short bursts of effort. The exercises will all be performed using bodyweight.

You'll use a 2 to 1 work to rest ratio to pack a ton of work into a short time frame. Rather than swinging weight around, a staple in Freeman's programming, you'll find yourself hopping to hone your fitness and plyometric power. Don't dismiss the exercises before you try the workout – you'll absolutely end it sweaty, with a hammering heart rate.

David Freeman's Bodyweight Hop Workout


Active Warm-up

  • Reverse Lunge to Knee Drive

5 reps per leg

  • Arm Across Stretch to Shoulder Open

  • Walkout to Press Back

5 reps

  • Bodyweight Squats

10 reps

The Workout

Perform each exercise for 12 to 15 reps or 30 seconds, whichever comes first (just don't compromise on form). Then, rest for 15 seconds. Repeat for 5 total rounds.

  • Reverse Lunge to Hop (R)

  • Reverse Lunge to Hop (L)

  • Pushup to Reach

  • Frog Hops

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