Burn 7.5 Calories Per Minute
No muscle is left idle during a burpee. You will work your shoulders, back, chest, arms, abs, glutes, quads, hamstrings, and claves. Do 30 seconds of these and you will get the same metabolism-boosting effects as you can from a 30-second all-outsprint. Start with three sets of 10 or cap off a workout with as many as you can manage to eek out.
How to nail it: From standing, crouch and plant palms on floor. Jump feet back to plank (keep abs tight, otherwise your back will sag), then lower chest and thighs to floor. Press up to plank, then jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead. Continue quickly.