This 3-Move Bodyweight Leg Workout Smashes Calories and Builds Endurance

This bodyweight leg day is no stroll in that park. A clever combination of controlled bodyweight movements, explosive plyometrics and all out sprints builds strong, functional muscle while simultaneously torching through calories.

Use a football field—or your backyard, if you're isolating—if you can't or don't want to mark anything out. Your goal is to get through ten rounds of the dynamic circuit as quickly as possible.

“It’s all about knowing when to take your time and focus on the muscle being worked and when to put your foot down and push it," says Men's Health UK fitness editor Andrew Tracey. "Use the lunges as an opportunity to get your wind back and keep control of your breathing during the jump squats. The sprints are where you can open up the throttle.”

After the first four or five rounds your legs are going to feel like jelly. But keep the pace up on the sprints or you’ll be here all day.