According to science, short periods of intense exercise can be just as effective — 

sometimes more so — than longer workouts that you do with moderate effort.

High-intensity circuit training that you do using only your bodyweight challenges your cardiovascular fitness and gives you a killer, full-body workout if you do it right.

That's why BuzzFeed Life asked NYC-based personal trainer Albert Matheny, C.S.C.S., founder of Soho Strength Lab, to design nine high-intensity bodyweight-only workouts that you can do anywhere. These workouts are made for the exerciser who wants to get fitter and healthier, and feel great. Each one focuses on one of three goals: cardiovascular fitness, power and strength, and endurance.

1.10-30 pushups

Start the clock, and immediately do 10 pushups in perfect form. When you’re done with the pushups, go straight into jumping jacks until the clock reads 1:00. Then move on to the next move, spider lunges (total, not per side). Do 10 of those with good form, and then jumping jacks until the minute is up. Then move on to the next move — 10 perfect reps of the jumping lunges, and then do jumping jacks until the end of the minute. And finish up with 10 perfect walkouts.

And yes, you are supposed to do that whole thing five times in a row. See detailed instructions for how to do each exercise move correctly here. And feel free to add a 45-second rest period between rounds (though a one- or one-and-a-half-minute rest period is fine too. Adjust as needed!).

Make it easier: If you can't do all the movements (50 pushups in 20 minutes, anyone?), start out with reps that are more manageable for you, for instance — like four or five pushups per round, instead of 10. And do regular lunges without jumps, if the jumping lunges are too hard.

2. 20 bodyweight squats

Doing a squat sans weight may seem like no big deal. After all, you do it every day of your life whenever you sit down or stand up.

But the squat is the foundation of all lower-body exercises. It can determine how well you walk, run, jump, or lunge.

Like a golf swing, everyone’s squat will look a little different. But if you can’t do the bodyweight squat with proper form, loading the pattern with weight can be more risky than rewarding.

So it’s important that you get it right. Keep reading for the 10 secrets to the perfect bodyweight squat.

3. 20 walking lunges – 10 each leg

The Walking Lunge exercise is a great strength training exercise. It works the quads, hamstrings, calves, glutes, and core. Walking Lunges are a core part of a lower body routine. Dumbbells or barbells can be added to increase difficulty. If you go fast, they can also be used for aerobic activity. The walking lunge is similar to a normal lunge, but you move yourself forward as you do each one.

In the walking lunge, your back leg is carried forward as you move along. After the previous lunge you just move forward for the next repetition. This creates the ‘walking’ lunge motion. 

You can also transform the exercise into plyometric lunges, or split squat jumps. This is achieved by jumping explosively in between jumps. To work both sides of your body, make sure to switch legs before each jump.

4.15 second plank

1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

5. 30 jumping jacks 

Jumping Jacks is a basic exercise that’s been around for as long as you and I! It’s a simple, easy to do move but a great way to get in cardio anywhere and anytime! This is a calisthenics workout, which means it’s great for cardiovascular health and boosting your metabolism. Getting your heart rate up is the number one way to burn fat, and learning how to do Jumping Jacks is a great total-body exercise for accomplishing that very thing!

The CDC recommends at least 75 minutes of high-intensity aerobic exercise. Try doing jumping jacks—or alternating jumping jacks with lateral shuffles or running in place—11 minutes a day to meet this goal! Mix up your arm movement. Do 20 with regular arms, then 20 circling your arms like a backstroke, then 20 punching upward. Small changes can make the workout go faster.

6. side plank (modified)

Step 1

Starting Position: Lie on your side on an exercise mat with your legs extended and the left leg lying directly on the right. Bend your right leg to 90 degrees of flexion while keeping the left leg extended, with the inside surface of your left foot making contact with the mat. Raise your upper body to support yourself on your right arm, with your elbow bent to 90 degrees and positioned directly under your shoulder. Align your head with your spine and keep your hips and right knee in contact with the exercise mat.

Step 2

Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips and right leg off the mat. Your head should be aligned with your spine and your right elbow should remain positioned directly under your shoulder.

Step 3

Lowering Phase: Inhale and gently return yourself to your starting position. Switch sides and repeat.

Step 4

Exercise Variation: Increase the intensity of the exercise by increasing the length of time you are in the raised position.

Any excessive pressure on the inside of your upper foot or upper knee may cause undesirable stresses on those joints and merits termination of this exercise.

7. 25-40 Deadbug

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Then bring your legs up so your knees are bent at 90-degree angles. This is your starting position, and it’s vital to get your back as flat against the floor as possible. You shouldn’t be able to get a hand in between your back and the floor, and you need to maintain this position.

Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor, being careful not to raise your back off the ground. Then slowly return to the starting position and repeat with the opposite limbs.

The dead bug might seem quite easy for the first couple of reps, but if you keep your core engaged, move slowly and avoid raising your back off the ground, you’ll be surprised how hard it is. Aim for three sets of five to 10 reps on each side, or just keep going until the shaking in your abs gets too much.

8. 30 Bench dips

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

9. 20 Hip Raise

Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms out to your sides at a 45-degree angle, your palms facing up. Now try to make your tummy as skinny as possible and hold it that way—this gives you a tight core—while breathing normally. That's the starting position [A]. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position [B]. Do 10 repetitions.

Read more: http://www.oprah.com/health/the-no-equipment-workout-you-can-do-at-home/all#ixzz5GuLMyLck