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“This program combines MMA-style moves with fun and challenging HIIT/conditioning spikes using a rounds structure inspired by boxing,” says McMatthews. “In about 20 minutes, you’ll get an awesome full-body workout that burns fat and strengthens your whole body,” Freeman adds. “It requires zero equipment, so anyone can do it regardless of fitness level.”
- Do the warm-up one time through.
- Perform each move for 45 seconds, and rest for 15 seconds.
- Complete all five moves to make one round.
- Rest one minute between rounds and do three total rounds.
- Cool down for one to two minutes when done.
Warm-Up: 30 Seconds Each
|Jog in Place|
|Midrange Bodyweight Squats|
|Alternating Forward Lunges|
Alternating Reverse Lunge With Slashing Elbow
Stand with your feet hip-distance apart, hands raised protectively in front of your face. Step back with your left leg and lower into a deep lunge. Lift your elbow high, then “slash” downward at a 45-degree angle toward your forward leg. Return to the start and continue, alternating sides.
Tip: “Crunch your ribs toward your hips as you slash your elbow to hit your core and obliques,” McMatthews says.
Stand at an angle with your feet outside shoulder-width apart, one hand raised in front of your face. Kick your hips back and squat low, touching one hand to the floor. Explode up and off the ground, turning midair to face the other way. Land softly and continue, alternating sides.
Tip: “Keep your chest lifted and your knees over your toes,” Freeman says.
Around-the-World Bear Crawl
Get on all fours with your hands under your shoulders and your knees underneath your hips. Tuck your toes under, then lift your knees off the floor an inch, back flat. Maintain this stance as you turn in a small circle in place using opposing hands and feet. Do one full circle, then reverse direction.
Tip: “To avoid arching or rounding your back, keep your chin tucked, your focus just beyond your fingertips and your core engaged,” McMatthews says.
Split Arm Push-Up
Start in a push-up position, then move one hand outside shoulder width on the floor. Bend your elbows to lower down, keeping one hand directly under your shoulder to hit the triceps and the other hand under your elbow to target the pecs. Extend your arms, return to the start and continue, alternating sides.
Tip: Push through your heels to keep your body steady as you move your hands out and in.
Low Plank Jack
Get into plank with your elbows underneath your shoulders and your head, hips and heels aligned. Hold plank as you jump your feet apart and then together with as little body movement as possible.
Tip: Keep your core tight to prevent your hips from lifting or rocking back and forth.