We'll finish these first because it'll get better. Burpees are a great plyometric exercise for your core, chest, shoulders, lats, triceps, and quads, even though you despise them.

Russian twists target your obliques and abdominals and look easy but burn hard. Many athletes, including tennis and baseball players, benefit from rotating motions. Holding a dumbbell makes the exercise harder.

Kettlebell swings target most major muscle groups and combine aerobic and strength training. Instead of a kettlebell, use a milk carton filled with water (with the cap screwed on) or a dumbbell. Kettlebell swing instructions and variations are here.

Tuck leaps burn calories quickly. Tuck jumps are an explosive, plyometric action that boosts muscle power and heart rate. You may not have done them since PE class.

Jumping jacks are another terrific aerobic workout you can perform anywhere, but you may not have done them since school. Jumping jacks are a plyometric workout that burns calories and builds stamina.

Walking uphill burns more fat than walking flat because you work harder. One study indicated that walking at 3mph on a 16-18% gradient burns 70% more fat than running on a flat terrain

Another quick move that burns calories. Quads, hamstrings, glutes, hip flexors, and calves are worked most in jumping lunges. If jumping lunges are too much for you, execute bodyweight lunges and swap legs as rapidly as possible.

Jumping squats target your glutes, hamstrings, quadriceps, and hips like bodyweight squats, but they also elevate your heart rate and burn more calories. Regular squats can be done if you're worried about knee damage, but do them fast to elevate your heart rate.

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