8 New Exercises to Triple Your Calorie Burn

Skip Squats, Do: Bridge Drag

Lie on your back with heels and calves on a stability ball, arms by your sides. Press shoulder blades into floor and lift hips so body forms a straight line from shoulders to heels. Tighten core and slowly drag both heels in toward butt, bending knees and keeping body lifted.

Without dropping hips, slowly extend both legs back to previous position. Do 3 sets of 15 reps.

Why it’s better: It challenges your core more than a squat does, plus sculpts and defines the same muscles without the impact on your knees.

lat-pull-lean-back

Skip Rows, Do: Lat-Pull Lean-Back

Kneel in front of a stability ball with forearms on the ball. Roll ball out to come into plank position on knees, chest lifted off ball; body should be in straight diagonal line from head to knees.

Retract shoulder blades and pull, dragging ball in toward body; pick up ball and hold it in front of you, leaning back from knees while keeping spine long. Return to previous position, then roll back to starting position. Do 3 sets of 15 reps.

Why it’s better: It’s more challenging and dynamic than a row, requiring a bigger range of motion—and that means more calories burned. Plus, it really works your core and stretches your hips.

knee-cross-curtsy

Skip Lunges, Do: Knee-Cross Curtsy

Stand with feet shoulder-width apart. Lift right leg straight back and up; at same time, hinge at waist and bring hands or fingertips to floor in front of left foot. Bend both knees, bringing right knee behind left knee. Press back up through left foot to return to previous position. Do 15 reps, keeping leg raised, then switch sides and repeat. Do 3 sets.

Why it’s better: It allows for a greater range of motion than a basic lunge (adding flexibility to the mix), plus challenges your balance, strengthening your core.

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