The 4-Exercise Metcon Full Body Workout

What It Is

A four-exercise total-body metcon (metabolic conditioning) circuit designed by L.A.-based celebrity trainer Andy McDermott. You perform clapping pushups, squat jumps, and hanging knee raises with a minute of jump roping at the end. Go nonstop for 15 total minutes.

Why It Works

Alternating between the upper and lower hemispheres of the body forces the heart to work harder to supply blood to working muscles. “It’s an uncomplicated way to get a total-body workout while developing power,” McDermott says. With access to a pullup bar and a jump rope, you can take this workout anywhere.