Lunge jumps work your quads, metabolism, strength, power, and stability. This exercise is also great for reducing tummy fat.
Lunge and swiftly descend. Stand up by exploding through your feet and legs. After landing, start the following repeat.
Plyometric pushups are harder without equipment. Plyo pushups are done in a plank stance with bent elbows.
Push both hands hard to clear the ground. After landing, blast into your next rep.
Unless you can't squat, no bodyweight workout should exclude squats. Squats work the key lower body muscles well.
Squatting also helps you stay mobile and independent as you age. Jump squats can boost the intensity of your bodyweight workout.
I love mountain climbers for abdominal fat reduction. Raise one foot and raise the knee to your chest.
Extend your leg and swap sides when your thigh touches your body. Do 20 repetitions every set, 10 on each side, in a rhythmic manner.
Burpees, a full-body bodyweight buster, increase metabolism and muscular explosiveness. Burpees provide your fat-loss regimen full-body strength.