Torch fat and build strength in just 22 minutes with this 5-move bodyweight workout that outperforms a full gym session.

Start a running clock and perform 1 perfect push-up and 1 air squat, rest for the remainder of the minute. At the beginning of minute 2 perform 2 push-ups and 2 squats.

Brace your core and push your hips back to lower into a squat, keeping your chest up and back flat. Once your thighs are parallel to the floor, drive through your heels to stand tall. That’s one ...

For joint-friendly training and better depth, the pendulum squat is usually best.

A squat thrust is essentially a burpee without the push-up. Both exercises are explosive and recruit multiple large muscle groups, making them effective ways to boost your heart rate.

Stand in front of the weighted end, holding it with both hands at chest level, and squat down. Push up through your heels, keeping your chest up throughout. 22. Barbell back squats .

Hold a kettlebell by the horns or a single heavy dumbbell vertically in front of chest. Stand with feet shoulder-width apart, ...

Push through feet and extend arms and legs to jump up off the floor while turning to land in a squat position facing the opposite direction. That's 1 rep. Complete 10 reps. Sumo Squat Jack ...