Only 15 Minutes >> 3 Exercises that Burn the Most Calories

A woman doing a high plank

Instead of wasting your valuable time driving to the gym or waiting for your favorite machine to free up, try these at-home bodyweight exercises instead. These 3 are the best bodyweight exercises for burning calories, strengthening multiple muscle groups at once and getting in a great total-body workout! All of these exercises (and more!) can be found in the Runtastic Results app – start your 12-week training plan today!

1. Flat-out Burpees

Get ready for your heart rate to elevate! We love burpees because they are a great metaphor for life – when you fall down to the ground, you get right back up!

2. Jump Squats

Jumping exercises, also known as plyometrics, are great for fat burning and really activate your core. Not only are you working your big leg muscles, (quadriceps, hamstrings and glutes) but you’re also working your inner and outer thighs (adductors and abductors), calves and challenge your stabilization as well. If you’re not ready for jump squats yet, regular squats are great, too!

3. Skier Abs

This exercise is a variation of the plank (which we love!). You’re targeting your ab muscles from all angles with this move! Plus, you have to stabilize your upper body and use your legs to jump from side to side.

And finally, here’s how you can combine these 3 exercises for a total-body, fat-blasting interval workout in only 15 minutes:

  • Do each exercise at a 40/20 interval (40 seconds workout/ 20 seconds rest)
  • Rest for 60 seconds at the end of the third exercise interval
  • Repeat 4 rounds

Happy sweating!

So, what do you say? Ready to give these exercises a go? Plus, for 180+ bodyweight exercises, your customized 12-week bodyweight training plan, 25+ BONUS workouts and tons of health and nutrition information – download the Runtastic Results app!



Runtastic Team Are you looking to lose some weight, get more active or improve your sleep? The Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by Runtastic Team »