1 Inchworm

(fat burn) Stand with feet hip-width apart and keep core tight. Bend from your waist, place hands on the floor, and walk hands forward, keeping legs straight. When you arrive in a high plank, quickly walk your hands back toward feet and stand. (Cardio for men’s)

Make it harder: Add a push-up when you’re in the high plank position. (For men’s)

2. Power skip

(get rid of fat) Stand with feet hip-width apart and core tight. Raise right knee as you bring the left arm forward and hop off the left foot. Land on the ball of your left foot, then immediately bring the right foot down and repeat on the other side. Focus on height, not speed. (Cardio for men’s)

3. Uppercut

(get lean tummy) Stand in a split stance with the right foot one step ahead of the left foot and hips squared (facing forward). With the right hand, punch up and to the left with a scooping motion. Quickly repeat on the other side. (Cardio for men’s)

Continue to alternate as quickly as possible while maintaining loose knees and a tight core. Halfway through, switch stance to the other side. (For men’s)

4. Mountain climber twist

(get flat tummy) Start in a high plank position with core tight. Bring left knee in toward right elbow, then right knee in toward left elbow. Continue to alternate as quickly as possible without hiking your hips. (Cardio for men’s)

Make it easier: Bring knees straight in toward chest rather than twisting. (For men’s)

5. High knees

(get flat tummy) Stand with feet hip-width apart and run in place by pulling the right knee up toward chest, then left knee up toward the chest. Continue to alternate as quickly as possible.(Cardio for men’s)

Make it easier: If running isn’t part of your game plan, perform this move as a march, using your core to pull your knee toward your chest. (for men’s)

6. Punch

Start in the same split stance you used for uppercuts (No. 3), with the right foot one step ahead of the left foot. Raise both fists, keeping elbows pulled in toward rib cage. (Cardio for men’s)

Punch forward with the left hand, slightly rotating torso as you do. Punch as quickly as possible for half of your time, then switch your stance and punch on the other side. (For men’s)

7. Plank jack

Start in a high plank position with core tight. Jump your feet apart, then jump them back together. Repeat as quickly as possible while trying to maintain level hips. (For men’s)

8. Butt kick

Run in place, kicking heels toward glutes. Swing arms at your sides or allow them to rest against your butt so that heels kick palms. Make sure the movement is being driven from your hamstrings — not your feet kicking up dust. (Cardio for men’s)

9. Fast feet shuffle

Stand with feet wider than hip-width and bend knees slightly, sending hips back and keeping core tight. Shuffle feet to the right for 4 paces (or for as much space as you have), then shuffle back the other way. (For men’s)

Stay low and move your feet as quickly as possible to get the most out of this exercise. (Cardio for men’s)

10. Plank-to-knee tap

Start in a high plank position with core engaged. Shift back and pike hips as you lift a right hand to tap left shin — or ankle if you’re extra flexible! Return to a high plank position and repeat on the other side. Move through the exercise as quickly as possible while maintaining good form. (For men’s)

11. Jumping jack

This classic cardio move is a great way to warm up or do active rest between more difficult moves. (For men’s)

Start with feet together, hands at your sides, and core engaged. Jump legs apart and bring arms overhead, clapping at the top. Keep knees bent as you jump feet back together and bring arms down. Repeat as quickly as possible. (Cardio for men’s)

12. Vertical jump

The goal here is simple: Jump as high as you can.

Stand with your feet hip-width apart and a slight bend in your knees. Swing both arms back as you bend a little deeper. Then, as you swing arms forward, jump up, extending arms overhead. Land lightly and repeat. (For men’s)

13. Skaters

Stand with feet hip-width apart and keep a slight bend in knees. Jump to the right with the right foot, landing lightly on the ball of the right foot and sweeping left foot behind the right leg. (Cardio for men’s)

Don’t put weight on your left foot if you can help it! Immediately jump to the left with the left foot, allowing the right foot to sweep behind the left leg. Continue to alternate sides. (For men’s)

14. Long jump with jog back

Stand with feet hip-width apart and knees slightly bent. Swing both arms back and bend a little deeper, then swing arms forward. Jump forward as far as possible with both feet, landing lightly on the balls of your feet. As quickly as possible, jog back to the starting place. Repeat. (For men’s)

15. Tuck jump

It’s time to catch some air.(loose fat)

Stand with knees slightly bent and jump up, bringing knees to chest and extending arms out straight in front of the chest. Lower arms as you land lightly on the floor. (Cardio for men’s)

16. Corkscrew

Start in a high plank position with core tight. Shift your weight onto the left hand, lift right hand off the floor, rotate to the right, and kick left foot out to the right. Tap left foot with the right hand. Repeat on the other side, moving as quickly as possible. (For men’s)

17. Diver’s push-up

If you’ve done yoga, you’ll recognize this as a Chaturanga Pose but a little faster.

Start in a Downward-Facing Dog with hands on the floor, hips high, and feet on the floor so you form a triangle. (Cardio for men’s)

In a fluid motion, dive your head toward the floor, coming into a low push-up position, and then swoop chest forward and up so you end in an Upward-Facing Dog position. From there, push hips up to return to the starting position. (For men’s)

18. Wide mountain climbers

Start in a high plank position with core tight. Bring right foot forward to the outside of right hand so you’re in a low lunge position. (Cardio for men’s)

Jump and switch feet in midair so you land with your left foot to the outside of your left hand and your right foot straight back. Continue to alternate as quickly as possible. (For men’s)

Make it easier: Skip the hop. Instead, step right foot back, then quickly step left foot forward.

19. Invisible jump rope

Hop over an invisible rope (no need to jump more than 1 or 2 inches off the floor) by staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists, as if you’re holding a rope. (Cardio for men’s)

20. Hops to push-up

Stand on your right foot with left foot elevated and core tight. Hop 3 times, then bend down and quickly walk hands out so you’re in a high plank position with left foot still off the floor. (For men’s)

Do 3 push-ups, never putting left foot down. Walk hands back and stand up to return to the starting position. Repeat for half the time on one side, then switch sides