Research suggests high-output, bodyweight-based exercises like plyometrics yield awesome fitness gains in short durations.

Bodyweight exercises get results partly because they involve compound movements—meaning numerous joints and muscles are engaged in each move. Compound exercises such as push-ups and lunges have been shown to be extremely effective for strength gains and performance improvements.

While there’s no universal “best” way to exercise for everyone, bodyweight movements offer lots of benefits, here are some: 

• It's a super-efficient workout.
• It can combine cardio and strength training.
• You can burn fat–fast!
• At any fitness level, it's challenging.
• You'll gain core strength.
• It can increase your flexibility.
• You'll never get bored!