Firm every muscle head-to-toe with a fresh take on the burpee. Burn 220 calories, fast:
You've most likely done burpees since back in the day of gym class, and there's a reason we're all still hooked on them. It's the exercise you love to hate, but this bodyweight move is truly the total package, a perfect mix of high-intensity cardio and allover sculpting.
In fact, banging out 30-second sets of burpees will get you the same boost in fitness as doing sprints: They both crank your heart rate and VO2 max , researchers at the University of Georgia found. The one difference? Exercisers in the study who did the burpees also got a full-body strength workout. Not only that, but compared with other resistance exercises, such as squats, lunges, and planks, burpees burn up to three times the number of calories, a fat-melting 9.
Ready for action? Try Jenkins's ingenious burpee circuit, which alternates standard moves with fresh variations that will firm every muscle fiber you've got. To heighten your calorie burn, move as fast as you can while maintaining proper form, Jenkins says. In 26 minutes, you'll be dripping sweat and completely done with your strength and cardio. Win-win.
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