Instead of pushups, you’ll do dive-bomber pushups, which target the fast-twitch muscle fibers—the ones with the greatest potential for size and strength—in your chest, shoulders, and triceps, Akande says.
Instead of split squats, you’ll do crane split squats, an explosive variation that will crank up your heart rate while challenging your balance and stability.
And when you do reverse lunges, you’ll stay in a squat position between each lunge rather than returning to a standing position. This brutal tweak keeps your muscles working for a longer period of time, spurring more growth, he says.
Watch the video above to see how to perform the exercises. These variations and others, combined with short 15-second rests between sets, allow you to cram a tough total-body strength workout into just 13 minutes—without touching any weights.
Perform each of the following exercises for the prescribed amount of time, resting for 15 seconds between exercises.
After you complete all 6 exercises, rest 30 seconds. That’s 1 round. Perform 2 rounds.
60 seconds: alternating reverse lunge to squat
45 seconds: dive-bomber pushup
30 seconds: high knees to burpee
60 seconds: crane split squat (switch sides after 30 seconds)
45 seconds: alternating mechanical pushup
30 seconds: footfire burpee