Target Fat and Build Muscles with These 6 Essential Moves

These popular move variations will test both your strength and endurance.

Burpees, squats, push-ups, and planks. We designed this workout using variations of popular moves that will help you push yourself to new limits. The Bird-Dog plank provides a great challenge to your core, making the muscles do more work to hold you steady. Meanwhile, alternating jump lunges raise your heart rate quickly and burn more calories. This weight loss workout is a test to both your strength and endurance.

We recommend using a Bosu ball for burpees because it helps engage your arms and core. However, if you don’t have access to a bosu ball you can easily complete this workout with regular burpees. It will be just as much of a challenge and just as effective at targeting fat and building muscle.

What You Need: a Bosu ball (optional), and a mat to lay on the floor

What to Do: Complete all the exercises for the number of repetitions specified. Rest for 60-90 seconds and repeat.

Beginners: 2 rounds
Intermediate: 4 rounds
Advanced: 6 rounds

Move up a level whenever the workout becomes less challenging. 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. 50 Bird-Dog Plank
2. 30 Sumo Squats
3. 10 Push-Ups
4. 50 Alternating Jump Lunges
5. 30 Spiderman Plank
6. 15 Bosu Ball Burpees (if you do not have access to a Bosu ball, replace this move with a regular Burpee)

Bird-Dog Plank

Sumo Squats


Alternating Jump Lunges

Spiderman Plank

Bosu Ball Burpee

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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