The 20-Minute, No-Weight, Full-Body Workout

For men

The sun is out, and even though you love working hard in the gym—or maybe you don’t love it and want to escape—warm weather is a great excuse to mix up your training and take your workout outside. Plus, if you have the chance to soak up a bit of sun, why not take advantage of the extra vitamin D?

This workout will take just 20 minutes to complete, and you won’t need anything but a single plyo box. If you do happen to have a few boxes available, you can incorporate different heights to modify some movements and challenge yourself even more. You can also do the workout using a bench, a chair, or a couple of stairs. Just make sure the surface you choose is sturdy enough to jump on.

This is a total-body AMRAP workout, so you’ll complete as many rounds as possible in 20 minutes. Rest as little as possible between sets and reps. Modify any exercises as needed for your current fitness level.

20-Minute Plyo Box AMRAP Workout

Technique Tips

Box Jump

Box jumps are a great all-around leg exercise and double as a killer conditioning tool. If you’re new to box jumps, start with a height that’s comfortable enough to jump up on for multiple reps yet still challenges you.

The author performs a Box Jump.

Try to land softly on both feet simultaneously, making sure your full foot is on the box and your heel is not hanging off. Step or jump back down, and repeat for the remaining repetitions. For an added challenge, try to string together your jumps without pausing at the bottom.

Decline Push-Up with Double Knee Touch

Decline push-ups are a great bodyweight exercise for working your upper chest and shoulders together outside of the gym. As with the incline press, elevating your feet changes the angle of the movement. Get into position by placing your feet on the box with your hands on the ground underneath your chest and your body in a plank position.

Inhale as you lower your chest into the push-up, pause, then exhale as you push back up. At the top position, bring one knee toward your elbow on the same side as you keep your core tight. Repeat with the other knee. This counts as one repetition. Repeat the entire sequence for the remaining number of reps.

The author performs a Decline pushup.

Squat Step-Over

Side steps and deep squats work every muscle in the legs, including your inner and outer thighs, which makes this lower-body combo a great move for a quick workout. Stand to the side of the box and lower into a deep squat. As you come up, step over the box sideways and immediately perform another squat on the other side. Repeat, stepping over the box again to end up back on the first side. Repeat this sequence, focusing on good form while aiming for speed.

The author performs a Squat Step-Over

Pike Shoulder Touch

The pike shoulder touch is a great way to work on shoulder strength for handstands and develop shoulder stability using only body weight. Place your feet on the plyo box with your hands on the ground and walk your hands back so that you form an upside-down L, with your hips stacked over your shoulders and hands. Keep your core tight and your arms straight as you push through your shoulders. Lift one hand up and touch your shoulder on the same side, then repeat on the other side, alternating shoulder touches for the remaining number of reps.

The author performs a Pike Shoulder touch.

Single-Leg Jump-Up

This plyometric drill requires core strength, explosive power, and balance. It’s a great way to work on jump training and an excellent addition to your plyometric workout. Place one foot on the plyo box and your other leg in front of you in a split squat position. Keep your spine neutral and your abs engaged to prevent your lower back from arching, and make sure your front knee is behind your toe.

The author performs a Single-Leg Jump-up.

Use your arms for momentum and drive your front knee up toward your chest with maximum explosiveness, keeping your back leg on the plyo box as you jump. If you struggle to stay upright, start with both feet on the ground first and work on developing better hip and quad flexibility. Land softly, keeping your body upright and your core engaged. Repeat for the remaining reps on that side before switching feet.

V-Up Tuck Combo

Lie on your back and engage your abs by imagining pressing your bellybutton into the floor. Straighten your arms over your head and lift your shoulder blades and legs slightly off the floor in a hollow-body position.

Tuck your knees toward your chest as you reach your arms forward. From this tucked position, raise both legs and arms together as you straighten your knees and reach your hands toward your feet, ending in a V-up position. Try to get your knees as straight as possible. That’s one rep. Lower back to the starting position and repeat.

The author performs a V-Up Tuck Combo.

Use this routine as a quick, full-body workout anytime you need to mix up your training. If you want more plyometrics, check out this full-body HIIT workout for more fast and fun training outside the gym.

If you liked this article, you may love Mind Body Fit, an innovative, holistic approach to fitness that brings you the best of three worlds: workouts, yoga, and meditation.

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