Gym equipment sponsored by REBEL Elite Fitness

Sculpt lean, sexy muscle and get a cardio workout at the same time — no running, no skipping! Plus, you can do this workout at home with zero equipment.

A workout that builds muscle and counts as cardio? That’s serious multitasking. One that blasts kilojoules and increases strength using just your body weight? Genius! Rev your heart rate and your hot-body results in just 24 minutes with this no-equipment workout, created by trainer and former ballet dancer Brynn Putnam, founder of the Refine Method.

READ MORE: This one, simple tweak will guarantee better strength training results. 

How It Works

Perform the four exercises in order as prescribed. Once you’ve done all the moves, rest just long enough to catch your breath, then start again at the beginning. Complete four rounds in total.

Watch a WH staff member perform the moves:

Your Moves

1 Squat Jump

Stand with your feet hip-width apart, then bend your knees to lower your body into a squat. Pressing through your heels, straighten your legs as you jump off the floor. Land softly and immediately lower into another rep. Continue for 30 seconds. Rest for 15 seconds, then continue to move two.

Make it easier: Skip the jump every other rep and just perform a regular squat.

2/ Bear Crawl

Start on all fours, back flat and core tight, then slightly lift your hips to raise your knees off the floor. Walk your right hand and left foot forward, then your left hand and right foot; continue crawling forward quickly for 30 seconds, then rest for 15 seconds. Repeat the pattern, crawling backwards, then move on to the next exercise.

READ MORE: How you work out could be sabotaging your weight loss!

3/ Clock Lunge

Step forward into a lunge. Return to start, then do a side lunge. Return to start, then do a reverse lunge. Return to start. That’s one rep. Continue on the right for 40 seconds, then switch sides and repeat on the left. Rest for 15 seconds before continuing to the next exercise.

4/ Inchworm With Push-up

Place your hands on the floor in front of you, legs straight; walk out so your body forms a straight line and do a push-up . Slowly step your feet towards your hands, legs straight, and stand. That’s one rep. Repeat for 30 seconds; rest for 15 seconds, then return to the first exercise.

Looking for more? Here’s how to tweak your cardio machine workouts to get better results in a fraction of the time.