Michaels says this workout targets your core, shoulders, lats, triceps, and quads. Burpees also stimulate your heart since they're plyometric.
Michaels likes this moving plank because it targets your core and other muscles, like burpees.
3) Medicine ball burpees
Increasing the difficulty of the burpee by using a medicine ball is a great way to burn more calories and tone your abs as you work toward your fitness goals.
The sprawl—essentially a burpee on steroids—works as many muscles as possible and burns calories while sculpting and toning your upper- and lower body, particularly your abs.
SprawlIt adds a push-up to plank to the burpee by touching your chest to the ground.
5) Side-to-Side Medicine Ball Slams
Medicine ball smashes are dynamic, explosive, and highly metabolic. Obliques, hamstrings, quadriceps, biceps, and shoulders move in this exercise.
Side-to-Side Medicine Ball SlamsAs exhaustion sets in, practically every other muscle in the body may become a secondary mover, making this a true belly blaster.
6) Overhead medicine ball slams
Overhead medicine ball smashes improve your core against gravity. Each time you lift the ball upward, your heart rate rises, testing your endurance. Use a hefty ball to maximize this workout.
7) Russian Twiststhe Russian twist strengthens and defines obliques. With a medicine ball or plate, you rotate your torso from side to side while sitting up.
8) Rowing Machine
Even without open water, you may include this fat-burning aerobic exercise in your gym program. Rowing machines engage your legs, core, arms, shoulders, and back while raising your heart rate and burning fat.