Add power to your workout! If you want
to build strength throughout your entire body while burning major calories, I highly recommend plyometrics. 
Plyometrics (or plyos) are explosive
exercises that use jump training—jump squats, jump lunges, and the like. They
strengthen your muscles by working them to their maximum potential in a short
window. 
With consistent practice, you’ll find
yourself more powerful: jump higher, run faster, move quicker, do better! Not
to mention, your body will take on a leaner and meaner shape. 😉
Here are 4 plyo moves you can try at 90
seconds per move, repeating 2 rounds for a quick and effective workout in just
12 minutes! (Beginners and intermediate, try 30-60 seconds per move to start.)
1. Sumo Jump Squats
2. Lateral Jump Squat Cross Reach 
3. Plyo Pushups
4. Alternating Lunge Jumps (or Split
Jump)
Get ready to fire up those legs!