[UPDATED] A 20-Minute Fat-Burning Bodyweight Workout

   Asking any workout to help you lose weight, build muscle, and get faster is a tall order. I've got one that makes it all happen — and can be done anywhere without any equipment. This simple routine combines plyometric exercises with multi-plane movement patterns to help you build explosive strength and agility. You’ll also prime your body to burn more fat than doing steady-state cardio. Last, and perhaps best, this workout triggers a post-exercise burn to torch additional calories for up to 36 hours after you’ve completed the work.

Do the routine three or four times a week on non-consecutive days, and combined with a wholesome diet, you can expect to notice a difference in the way you look and feel after the first week. Please track your reps the first time you try the workout, then again at the end of the week. I promise you will see some impressive results within just the first couple weeks. Get it.
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How to Do It: Perform the six moves below, back-to-back, for 30-seconds each with good form, resting only when absolutely necessary. After you’ve completed one round of the exercises, rest 30 seconds and repeat. Aim to complete three rounds of the circuit for the first two weeks. Gradually add another round until you reach six rounds total.

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Latter Climbers

Get in push-up position. Imagine that your body is above a ladder with your hands on the outsides of it and your feet at the bottom. Keep your hands flat on the floor, brace your core and jump the feet forward about 1 foot, as if you were jumping them into the first box of the ladder. Return to start. Jump the feet forward about 2 feet, as if into the second box of the ladder. Return to start. Now jump the feet close to the hands, as if into the third box of the ladder. Jump the feet back to start. Continue, cycling through the three boxes.

Long Jump to Sprint

Stand with feet about hip-width apart. Pick a point on the floor in front of you and commit to jumping past it. Now, brace your core as you lower down to a jump preparation position. Pause briefly at the bottom of the movement and explosively jump up and as far forward as you can. Land softly and back-pedal to the starting position as fast as you can. Continue repeating the jump and run pattern. No room to go long? Jump up as high as you can, then sprint in place. 

Laterals

Start with your feet together and core tight. Press your hips back to lower your body and then explosively jump up and over as far as you can to the right reaching fingertips to the sky. Land softly and lower your body down, sweeping the ground with your fingertips. Immediately jump back left to the starting position. That’s one rep. Keep repeating.

Fast-Feet

Start in a low squat with hips pressed back to at least knee level. Keep your chest up with your hands raised to chest level (like you were going to stop someone from running into you). Raise up to the balls of your feet and sprint in place as fast as you can while alternately pumping the hands forward.

Squat Push-Ups

Start in a low squat. Drop the hands to the floor directly under your shoulders as you simultaneously kick your feet back to land in the top of a push-up position. Perform a push-up. At the top of the movement, jump the feet back to start and raise your chest up to pause momentarily in a low squat. Keep your knees behind your toes.

180s

Stand with your feet hip-width apart, arms by your sides. Push your hips back as you bring your hands in front of you in a jump prep position. Explosively jump up off the floor, rotate 180 degrees in the air to land softly in the opposite direction. Repeat, turning back to face the starting direction.

Finisher - 100 Meter Dash!

Immediately after your last round, sprint full out as fast as you can. If you have no room to run, sprint in place for 15 seconds.