17 Bodyweight Exercises for Speed and Strength

Getting in shape without access to a gym or any fancy equipment is totally doable. In fact, bodyweight exercises can not only build muscle and burn fat, they've also been shown to improve athletic performance and build speed and strength, too. Make those moves explosive, and they can help build endurance and really help elevate an athlete's game.

Before getting started, keep in mind that plyometric training should focus on awesome form and all-out effort. That's why explosive exercises like these are best placed at the start of a workout before muscles are fatigued and performance starts to slow down.

More: Infographic: A 30-Minute Bodyweight Workout

Greatist Expert Matt Delaney suggests focusing on 3 to 4 plyometric moves at the beginning of a workout, performing them no more than three times per week. (Giving the body ample time to recover is key.)

When it's time to bust a move, short sets (just 3 to 5 reps) is often all it takes to get a killer workout that may end with jelly legs and an amazing feeling of self-satisfaction. And for those who want to keep the heart rate high between weight training sets, these moves can work well sprinkled in with the rest, says Greatist Expert Joe Venarre.

From fiery to flat-out explosive, here are 17 strength- and speed-boosting exercises to get the job done.

More: 13 Reasons to Do Bodyweight Exercises

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