by Men's Health

Combine agility and strength with these twists on familiar body-weight moves.

A high-intensity interval routine like this can burn away fat and pack on muscle, says its creator, Robert dos Remedios, C.S.C.S., strength and conditioning coach at the College of the Canyons, in California.

DO THIS Perform each move for 30 seconds, take a 30-second break, and continue to the next exercise. Repeat the cycle until your 15 minutes are up.

*Mouse over the image for caption.

Quick test for...

Shoulder Stability

The Test

Place your head, upper back, butt, and arms against a wall. Bend your elbows 90 degrees, like you're in a stickup. Slide them to vertical, without elbows or hands leaving the wall.

The Verdict

If elbows or hands come off the wall, your shoulder flexibility needs to improve, says Bill Hartman, C.S.C.S. You're at risk for injury when pushing weight over your head.

The Improvement

Work your shoulders with safe moves like lateral dumbbell raises. Do them with your thumbs pointing up, and don't raise your hands much above shoulder height.

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