Burpees are a full-body exercise targeting core, chest, shoulders, lats, triceps, and quads. With explosive plyometric movements, they also elevate heart rate.
To perform mountain climbers, start in a high-plank position with wrists under shoulders. Engage core, bring right knee toward chest, return to plank, then do the same with left knee.
The Turkish get-up, a 200-year-old exercise, is a total-body workout using a kettlebell. Celebrity trainer Ramona Braganza loves it for its effectiveness in total-body conditioning despite its complexity.
Med ball burpees: Stand feet shoulder-distance apart, hold ball overhead, slam it down hard, hinge over, sit back. Place hands on ground, jump into high-plank. Jump feet back, squat.
"The sprawl is an intense full-body exercise, like a burpee on steroids. It engages multiple muscles, burns calories, and tones the upper and lower body, with a focus on abs.
Medicine ball slams are dynamic, explosive, and metabolic. They target obliques, hamstrings, quads, biceps, and shoulders. Fatigue engages various muscles as secondary movers.
To do overhead med ball slams: Stand tall, feet hip-width apart, hold ball with both hands. Reach arms overhead, slam ball down. Extend arms and bend knees as you hinge over.
The Russian twist is a core exercise targeting oblique strength and definition. It involves rotating the torso side to side while in a sit-up position with feet off the ground.
Cardio is essential for fat burning, but don't neglect abs. Trainer Adam Sanford recommends holding a plank on a BOSU ball to work the abs while shedding fat.
Running at an incline boosts calorie burn up to 50%. Los Angeles-based trainer Jill Penfold advises starting with a 5-10 min walk, then picking up pace to elevate heart rate