Health & Wellness

The All-in-One Workout: 3 awesome moves that burn fat and tone

Vladimir Pcholkin / Today

Burning calories doesn't take a gym full of equipment or a dozen different exercises targeting every single body part. By using a combination of moves, you can tone and strengthen both your upper and lower body at the same time. The best part: You burn a lot more calories working your whole body!

The catch? You gotta work. Do the entire sequence, back-to-back, two to three times. You can incorporate this into your regular workout program or simply do it as your workout when you’re short on time. Aim for two to three times a week for best results.

Mountain climbers
This total-body cardio move works your upper body, legs and core.
—Start in plank pose. 
—Step your left foot under your chest—like you’re preparing to sprint. 
—Keeping your hands firmly on the ground and your abdominal muscles engaged, jump to switch leg positions. It’s like you’re running in place.
—Start with 30 seconds and work up to a minute.

Pike push-up
This amped-up push-up puts emphasis on your shoulders as well as your chest and core. 
—Begin in a push-up position with hands wide. 
—Lift up your hips and step both feet forward so you form an upside down “V.” Rise up onto your toes.—Slowly, lower your head towards the ground by bending your elbows. You should be looking behind you, through your legs, not at the ground. 
—Push back up. Do 10 or as many as you can.

This requires fast foot work and upper body strength.
—Get into a sports stance, feet slightly wider than shoulder-width apart, knees and arms bent.
—“Shuffle” your feet back and forth as fast as you can for 5 seconds and then quickly drop into a push-up position. 
—Do a push-up and jump up to starting position. 
—Do these for one minute, take a break and then repeat. 

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