You don’t need to do a hundred moves to transform your body. Instead, you just need to do the right moves to get the results you want.
We love these five exercises because they’re effective. They burn calories, build muscle, and challenge your body in every way. Sumo squats are great for your quads and hamstrings. Jackknife crunches target your upper and lower abs in one super-effective move. Reverse lunges work your thighs, while also improving your balance and cardiac health. Fire hydrants are great for your glutes. And finally, the plank is an all-over move that works your arms, shoulders, and core.
Follow along with our workout, or use these five moves to create your own.
What You’ll Need: a gym timer, and a mat or towel to lay on the floor.
What to Do: Perform each move for 45 seconds, resting 15 seconds in between. For reverse lunges and fire hydrants, perform 45 seconds on one leg, followed by 45 seconds on the other leg.
Beginners: 1 round
Intermediate: 3 rounds
Advanced: 5 rounds
Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.
1. Sumo Squats
2. Jackknife Crunch
3. Reverse Lunge with Front Kick (one set on each leg)
4. Fire Hydrant with Kick (one set on each leg)
Reverse Lunge with Front Kick
Fire Hydrant with Kick