15-Minute Bodyweight Workout for Strength, Power & Speed

ALL LEVELS / bodyweight workout for strength, power, speed / 15 mins

Equipment: high bar, box, mat

Short, sweet and effective: three words we could use to describe this bodyweight workout. A 15-minute high-intensity session that will help you develop strength, power and speed. There are 4 exercises to complete per round. You will perform 3 rounds. Between each round, you will have 1 minute to rest.

Each round is as follows:

Pull-ups – 30s
Box jumps – 40s
Push-ups – 50s
Squats – 60s

(rest 60 secs and repeat for 3 rounds)

BODYWEIGHT WORKOUT: WITNESS THE FITNESS

SCALING

If you are new to bodyweight workout or high-intensity training, scale the exercises as follows:

Jump pull-up – jump from the floor or a box
Box jump – step up onto the box
Push-up – push up on knees
Squat – same for all levels

EXPERT TIPS

Once again, the focus of this workout is the pace. For most people, pull-ups will be the most challenging and squats, the least. Therefore, pace yourself on the pull-ups (and box jumps) – breaking it down into smaller chunks if necessary. Then on the push-ups and squats, aim to go unbroken, as you pick up the pace.

This workout will no doubt challenge your aerobic capacity, so rest hard during each round for 60 secs. Don’t forget that each time you complete a round, you will be more fatigued, so it’s OK to slow down a little as you move through the workout.

To keep track of your progress, make a note of the total number of reps at the end and try to beat it next time.