Think bodyweight training can't get intense? Our favorite no-equipment moves are getting a whole lot more kick-ass—from head to toe. Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate up while building strength and speed.
From handstand push-ups to single-leg planks, 30 minutes is all it takes to put the mind and body to the test—no heavy weights or machines necessary.
Before performing any of the advanced bodyweight moves below, Angelilli recommends having a foundation of at least one year of strength training under your belt (on top of being healthy and injury-free, of course). And to stay that way, be sure to adequately warm-up.
Begin by foam rolling all the major muscle groups, followed by a five-minute jog or walk on an incline. Lastly, don't forget to devote at least 10 minutes to dynamic movement prep (think: walking knee hugs).
Exercise Cheat Sheet
Unfamiliar with any exercises illustrated below? Scroll past the infographic for detailed descriptions on how to perform each move safely and effectively.
If the prescribed rest periods aren't quite cutting it, add some extra time for recovery (remember quality over quantity when all's said and done). And if the workout's not challenging enough, cut the rest periods in half—or less—to keep pushing yourself to achieve your very best.