About this workout
Speed, agility and power don't require a weight room, they require a plan that trains your body to move fast and recover quickly. This 6-week bodyweight program builds exactly that in four short sessions a week, no equipment required.
Who This Program Is For
- You want to build athleticism, speed and conditioning without a gym
- You play a sport casually or just want to move better and get your wind back
- You have 30-45 minutes and some open space, indoors or out
This program is not the right fit if:
- You're chasing maximum strength or size (this program is conditioning-focused, not a mass-building plan)
- You have a lower-body injury that jumping or sprinting would aggravate
What You'll Need
None required. A bit of open space to move, indoors or outside.
The Program
| DAY 1 — SPEED AND POWER | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Jump Squat | 4 | 8 | 60 sec |
| Broad Jump | 4 | 5 | 90 sec |
| High Knees | 3 | 30 sec | 30 sec |
| Push Ups | 3 | 12-15 | 45 sec |
| Plank | 3 | 30-45 sec | 30 sec |
| DAY 2 — AGILITY AND CONDITIONING | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Burpees | 4 | 10-12 | 45 sec |
| Mountain Climbers | 4 | 30 sec | 30 sec |
| Lateral Bound | 3 | 8/side | 45 sec |
| Walking Lunge | 3 | 10/leg | 45 sec |
| Superman | 3 | 12-15 | 30 sec |
| DAY 3 — POWER AND STRENGTH | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Box Jump | 4 | 6 | 90 sec |
| Pull Up | 3 | AMRAP | 90 sec |
| Bulgarian Split Squat | 3 | 10/leg | 60 sec |
| Chest Dips | 3 | 10-12 | 60 sec |
| Hollow Body Hold | 3 | 20-30 sec | 30 sec |
| DAY 4 — CONDITIONING CIRCUIT | |||
|---|---|---|---|
| Exercise | Sets | Reps | Rest |
| Sprints | 6 | 20 yd | 60 sec |
| Mountain Climbers | 3 | 30 sec | 30 sec |
| Body Squat | 3 | 15-20 | 30 sec |
| Push Ups | 3 | 12-15 | 30 sec |
| Russian Twist | 3 | 20 | 30 sec |
How to Progress
Progress speed work by focusing on quality, not fatigue, every rep of a jump or sprint should be close to your best effort, so stop that exercise if form or speed drops off. For the strength moves, add reps weekly, then move to a harder bodyweight progression once the top rep number is easy. Take week 6 lighter across the board to arrive fresh.
Warm-Up and Recovery Notes
A real dynamic warm-up matters more here than in a slow strength program: 5 minutes of easy jogging or jumping jacks, leg swings, high knees, and a few easy practice reps of the day's first movement. Sprinting or jumping on cold muscles is a fast way to get hurt.
Nutrition and Supplementation
Conditioning work like this burns through carbohydrate stores fast, so don't train it in a steep calorie or carb deficit, you'll feel it in your speed and recovery. Keep protein steady to support recovery between sessions, and prioritize sleep, it matters more for speed and agility than almost any supplement does.
FAQ
Is this a fat-loss program or a performance program?
It's built for speed, agility and conditioning. You may well lose fat as a side effect, but that's not the primary design.
Do I need a track or field to do this?
No, a park, a backyard, or even a long hallway works for the sprint and bound work. Adjust distances to what you have.
Can I add this on top of my sport's practice schedule?
Yes, but treat it as added training load. Consider two sessions a week instead of four during a heavy practice or competition block.
Related Programs
- 4-Day Athletic Performance and Power Program
- 4-Day No-Equipment Muscle-Building Program
- 30-Minute HIIT Workout Routine You Can Do at Home
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.