The 10-Minute Super Effective Workout You Can Do Anywhere

Written by Krista Stryker, NSCA-CPT
Krista Stryker, NSCA-CPT is the founder of 12 Minute Athlete, and a leading expert on high intensity interval training (HIIT) and bodyweight fitness living in Venice, California. She has her Bachelor’s in International Affairs and Communication from Lewis and Clark College and is a certified personal trainer through the National Strength and Conditioning Association.

Not only do jumping exercises burn more calories in a shorter amount of time, but they’re a perfect addition to a short, effective HIIT workout. Plus, most jumping exercises require zero equipment, so you can do them anywhere—whether you’re in a park, a gym, or even your apartment (as long as your neighbors don’t complain!)

Here are 5 jumping exercises to add to your HIIT workouts:

1. Jump lunge burpees.

If you’re looking for an exercise that targets every muscle in your body, look no further than jump lunge burpees! These target the lower body, upper body, and core all in one move—and get your heart rate up in a hurry.

Start in a lunge position with your knees touching or almost touching the floor. Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear. Repeat on the other side, then immediately place your hands on the ground in front of you and do a push up. Jump your feet back to your hands, then jump up explosively as you reach for the sky with your hands. Land back in a lunge. That’s one rep.

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2. Squat jump in/outs.

Squat jump in/outs will target your entire lower body and get you out of breath in no time.

To do them, stand with your feet slightly wider than shoulder-width apart in a parallel squat. Jump up as explosively as you can, then land in a narrow squat with your feet close together. Jump back up, then land back in a wide squat. That’s one rep. Repeat.

3. Pike jumps.

Pike jumps may look easy at first, but they’ll get your shoulders burning quickly and are a great way to add a plyometric twist to your upper body workout.

Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side, then trying not to pause, immediately jump to other side. Repeat, going as fast as you can.

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4. Tuck jumps.

Tuck jumps will get your heart rate up quickly while helping to increase your explosive power.

To do them, stand with your feet hip-width apart, then jump up as high as you can, tucking your knees into your chest as you do so. Land and repeat as fast as you can, trying not to pause in between each jump.

5. Long jumps.

Long jumps will make your legs burn while getting your heart pumping at the same time!

Stand with your feet about hip-width apart. Bend your knees, then jump explosively as far forward as you can. Land in a full or parallel squat. Repeat, trying to go as far as possible.

Work hard and get creative with your workouts!

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