Try this amazing workout that will transform your body super fast! Try it and see for yourself!

Workout includes 8 bodyweight exercises :

  • burpees
  • frog jumps
  • boxing jabs
  • jumping lunges
  • opposite leg and arm
  • sumo squat jumps
  • plank jacks
  • swimmers


Stand with feet shoulder width apart. Keep arms at your sides. Push hips back, bend the knees and lower your body into a squat. Place hands directly in front of you. Shift your weight on your hands. Now, jump your feet back so that you land on the balls of your feet. You should be in a plank position. Jump your feet back in so that now you are back in the squat position. Now, explosively jump up into the air and reach with your hands up as well. Jump back down into starting position.

Frog jumps

Stand straight with feet shoulder width apart. Go into squat, as deep as it feels comfortable for you. Jump forward and as you land go back into a squat and touch the floor with both hands.

Boxing jabs

Start in a boxing stance. Arms up to the chin. As you reach with your arm to punch, shift your whole body as well. Use the whole body to deliver the punches. Keep the body tight and engage the core. Punch straight forward with arms making sure you’re not punching above your chin or lower. Don’t just swing arms casually. Extend the elbows completely and use muscle to punch, just as if you were really punching someone.

Jumping lunge

It’s a lunge with an added jump. From a standing position, step forward with one leg. Lower your hips until both knees are bent at a 0 degree angle. Explosively push against your heels to jump up and land down into a lunge. Stand back up and repeat the same on the other side.

Opposite leg and arm

Start on knees with both hands on the ground. Lift one arm and the opposite leg off the floor until they are both parallel to the floor. Hold for 3 counts and then get back to the starting position. Repeat on other side.

Sumo squat jumps

Stand straight with feet wider than shoulders, going as wide as it is comfortable. Now, do a regular squat, then engage your core and jump explosively up. Once you land lower the body back into a sumo squat.

Plank jacks

Start in plank position with arms straight and wrists directly below shoulders. Legs are together. Engage abs and jump feet out into a wide V. Hop feet back together to return to starting position.


Lie down on your stomach. Extended arms all the way over your head. Keep both elbows and knees straight. Head down towards the mat. Lift up both arms and legs few inches of the ground, so that your stomach is the only thing touching the floor. Now alternate legs and arms (right arm and left leg, right leg and left arm) lifting them just a bit higher.