Building strength and speed doesn't necessarily require any special equipment, including weights. By making use of training methods like plyometrics and high intensity interval training, you can become faster and stronger without ever stepping into a gym. Plyometrics is a specialized form of exercise that includes explosive movements to mimic common movements in sports. While plyometrics can increase your speed by giving you more power in a short sprint, HIIT focuses on your sprinting ability by alternating between periods of jog and short bouts of all-out sprinting.
Perform a standard body weight workout using squats, split squats, push-ups, decline push-ups and ab cycles. Do 15 reps of each, with no rest in between, and then rest for 90 seconds. After that brief rest, repeat the same circuit a total of four times.
Use the 30-20-10 formula for your cardio day. This means that, after a 10-minute warm-up, you'll jog for 30 seconds, then slightly increase your speed for 20, then do a full sprint for 10 seconds. Repeat this circuit four more times for a total 30-20-10 workout of five minutes, then walk for two minutes before another five minutes of 30-20-10. Cycle through that same pattern two or three times before a 10-minute cool down.
Modify your body weight day to include plyometrics. For example, use jump squats, jumping split squats and clap or staggered push-ups instead of their standard counterparts. Because these exercises will be more challenging, only perform 10 reps of each, with no rest between. At the end of the circuit, rest for 90 seconds before repeating the entire routine a total of four times.