Burpees

young caucasian woman, doing burpees at the modern gym

If you can perform high-intensity exercises (and jump), then burpees are a great movement to add to your routine. “Burpees are a great way to burn calories, shed fat, and help in building muscle,” White explains. “More specifically, burpees are great for burning belly fat, and high-intensity moves such as burpees can also burn up to 50% more fat than conventional strength training.” Plus, it’s an efficient full-body workout that requires no equipment and will help improve cardiovascular health while aiding in weight loss, White adds.

To perform a burpee, begin by standing upright with your hands above your head. Next, jump up with your hands still above you. Then, you’ll drop down to the ground into a plank position (challenge yourself by adding a push-up).

TRY a work and rest routine. White recommends performing 10-15 repetitions for three to four sets, with a small rest in between sets to catch your breath.

Calories burned: 136 (for a 150-lb person, doing burpees for 15 minutes)