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Try this awesome full body fat-burning HIIT workout

Try this awesome full body fat-burning HIIT workout


Get fit fast with this full body fat-burning HIIT workout. This circuit focuses on bodyweight moves to get the job done. As long as you have an exercise ball, you can do it at home, in the gym, or on the go. Try doing a headstand for an extra core challenge during the exercise ball leg raises. Workout by PumpUp member @jatie.

Full body fat-burning HIIT workout

Exercise Ball Leg Raises (modified: laying)

Exercise ball leg raises (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Balance your upper body on your forearms and keep an exercise ball at your feet. Squeeze the exercise ball up until your body is extended into a full headstand. Lower your legs down with control and repeat.

Modification: Lay flat on your back with your spine in a neutral position. Raise your legs toward the ceiling while squeezing the exercise ball with your feet. Slowly lower back down to the ground and repeat.

Front squats

Front squats with a dog (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, with your legs spread at a shoulder's width apart. Lower your glutes down to wards the floor, making sure that your knees don't extend past your feet. Push your legs back up to a standing position and repeat.

Modification: Hold a kettlebell (or even your puppy) to your chest for an extra challenge

Stability ball knee-ins to push-up

Leg pull ins (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Start in a raised plank, with the tops of your ankles balancing on the stability ball. Keep your upper body in the same position, brace your core, and use your lower abs to bring your knees towards your chest. Make sure that the stability ball follows through with your feet. Roll your legs back into a raised plank position, and lower your chest to the floor for a push-up. Repeat.

Around the world jump squats

Around the world squats (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, keeping your legs at a stance that is slightly wider than your shoulders. Lower your body down into a squat, jump your body upwards, and switch directions. Repeat the squat and return to centre, then rotate your next jump to the opposite side. Repeat.

Burpees with a tuck jump

Burpees (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a raise plank position. Lower your body towards the floor, bracing your core throughout the movement and keeping your elbows pressed towards your sides. Push your body up into a plank, hop your feet towards your chest, jump as high as you can while tucking your knees toward your chest, and hop your body back into a plank. Repeat.


Perform each exercise for 30 seconds, with 20 seconds of rest in between each exercise. Rest for 1-2 minutes between each circuit. Repeat the full body fat-burning HIIT workout for two to three times more, or until 15 to 20 minutes have elapsed.

Full body fat burning HIIT workout printable // The PumpUp Blog

Did you give this full body fat-burning HIIT workout a try? Pin it for later so that you can do it again! Let us know what your favorite bodyweight moves are in the comments below.

5 Running Workouts To Do the Impossible: Lose Fat And Gain Muscle

5 Running Workouts To Do the Impossible: Lose Fat And Gain Muscle


There's a myth that cardio— in any way or form— is destructive for muscle-building. For this reason, some bodybuilders prefer to walk on an inclined treadmill rather than increasing their pace. On the other hand, those who want to lose weight (like me), tend to resort to slow and long jogs. Whatever your fitness goal is, high-intensity interval training might be the way to go. Recent research found that when you throw high-intensity workouts into the mix, physiological adaptations are greater.  It turns out that aerobic exercises and muscle-building are very far from being incompatible, and that high-intense interval training (HIIT) helps you build more muscle and lose more fat. With HIIT, it's possible to lose fat and gain muscle. Here are 5 running workouts to help you // The PumpUp Blog

But what exactly is high-intensity interval training?

PumpUp has covered its principles before, but in essence, HIIT is can be described as “short, high-intensity bouts of exercise followed by a short period of rest or low-intensity activity”. Believe it or not, you can make a fine workout for yourself in 4 minutes. It works because you’re able to incorporate lots of short vigorous exercises into your routine, all of which would be impossible to sustain for long periods of time if each individual exercise were to be performed on its own.

Research has suggested that the higher the intensity and shorter the duration of work and the rest period, the better.

How HIIT affects muscle building // The PumpUp Blog

HIIT and running are best friends

As far as running goes, higher intensity translates into a faster pace. You won't be able to maintain a fast pace for long because you’re gasping for air. This means you are near your maximum oxygen uptake and heart rate. If you're alarmed about higher intensity running workouts, check out the curative powers of HIIT: one study demonstrated that HIIT can play a role in preventing heart diseases.

Intense running workouts can improve your strength, muscle growth, metabolism (even after your workout), and build the endurance. But there are different forms of high intensity running workouts that can give you more results for less. Here’s how can you introduce High-Intensity Interval Training (HIIT) into running with huge results, starting with moderate-intensity Fartlek and Tempo runs, and ending in style with the full-fledged high-intensity Interval Training, “All-out” Sprint-Interval Training and 400-meter sprints used by bodybuilders.

  1. Fartlek

Swedish “Fartlek” or speed-play, is a training method that became popular in the 1940s. Swedish runners almost broke the 4-minute mile record. It consists of randomly selecting visual landmarks that you accelerate to— the next tree or a house, for example— followed by a recovery period. You can do it alone or in a group, with each person taking turns to choose the landmark and the pace.

It’s a great way to get back in shape and test your limits, while having some fun.

  1. Tempo

Tempo runs consist of continuous high-intensity sprints that last for 20 to 40 minutes or over a predetermined length. Professional runners use “tempos” to build endurance and to mimic a slightly more rapid pace but close enough to their competition pace - a “comfortably fast” pace. Sprinkling a “tempo” in your workout develops your aerobic system, stamina and efficiency.

To prepare you for faster paces of serious HIIT (as you’ll see next), you can throw a “short” burst of super-maximal intensity, every 5 minutes.

  1. Intervals

This is the most popular type of training the running world. Like Fartlek, it involves bouts of running between easy and very hard paces. However, in this case, you determine how fast you run and for how long, as well as the duration of rest period and how many times you repeat your intervals. According to Jonathan Savage, owner of running resource Fellrnr, the right pace for your intervals (which greatly varies) is the fastest you can run in 6 minutes.

An example of an workout would be 30s-1 minute at your fast pace, followed by half of the time recovering, and repeat it 5 times. Intervals should not last more than 5 minutes (excluding the rest period).

You won’t be able to recover from each fast interval. This is done on purpose, to build up the aerobic stress in your system. Research indicates that active recovery contributes to superior performance because of metabolite washout and lactate utilization. If it's hard at first, don't worry. You’ll get stronger!

  1. “All-out” Sprint Interval Training or Wintab

Shorter and very intense intervals are the ones that perform better. You cannot get more a intense workout than the WinTab protocol. It involves 20 seconds of an “all out” running sprint followed by 10 seconds rest, for 8 repetitions. The results are remarkable:

A 2014 study tested this program for 6 weeks (3 times a week) on 15 active women. It resulted in an average body fat mass decrease of 8% and a waist circumference reduction of 4%, while increasing muscle mass by 1.3%, peak running speed by5% and maximum oxygen consumption (an endurance metric) by 9%. All of this happened without a change in the athletes' food intake.

  1. 400-meter Sprint Program

This is bodybuilder trainer Christian Thibaudeau’s favorite workout for fat loss. He says that it has a “high fat-burning potency.” He found that his athletes were getting leaner and stronger after this programme.

The workout consists of 400m sprint repetitions followed by at least 1 minute and half of rest. This exercise is so intense that he recommends doing just one time per week.

See his guideline table for a recommended 8 week plan that can be adjusted for different fitness levels.

After such high-intensity running workouts, you can rest assured that your post-workout cookie will hardly affect your system. After all, you deserved it.

Fastblr is a powerful running shoe finder which lets you compare prices among 13 online stores. If you don’t know which running shoe to pick, start with our shoe recommender - it gives you 5 best shoes based on your physical and performance characteristics. Keep in touch with us on Twitter and Facebook.

This conditioning circuit will be your favorite summer workout

This conditioning circuit will be your favorite summer workout


The great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you’re outside. Your body will work harder to adapt to changes in terrain, and you might even enhance your mood and self esteem. Try this challenging conditioning circuit by PumpUp member @joexodus. You won't regret a minute of it.

Conditioning Circuit

No rest between each exercise. Rest for 1 minute after completing the circuit.

Do each move for 30 seconds. Finish the circuit 2-3 times. 

Here's your newest and most favorite conditioning circuit! Take your workout outside this summer and prepare to get sweaty // The PumpUp Blog


Jump Rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land quickly and lightly on your feet as you do the jump rope to get your heart rate up. Make small and agile motions with your arms to mimic the jump rope motion if you don't own a physical rope.

Jumping Jacks 

Jumping Jacks // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Jump both legs out wide. At the same time raise both of your arms straight up and over your head. Bring both arms and legs back into a straight standing position and repeat.


Burpees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a push-up position. Jump both feet towards the front of your forearms, jump your body straight up into the air, then lower your hands back down to the ground. Jump your legs back into a plank and perform a push-up. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land softly on your feet again as you jump rope. Cross your body over from side to side for an extra challenge.

Mountain climbers

Mountain climbers// Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a high plank position. Jump one knee to the side of your body. As you bring it back to starting position, jump the opposite leg towards your forearms. To challenge your obliques, cross your knee towards the opposite side of your body while you do the mountain climbers. Repeat.

Squat jumps

Squat jumps // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Cross your arms over your chest and squat your body down towards the ground, making sure that you knee doesn't extend past your toes. As you raise your body up, do a vertical jump and land back down into a squat. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Get your heart rate up once again by doing a fast, 30-second interval of jumping rope. If you're feeling up to it, make faster turns with your jump rope to burn more calories.

High knees

High Knees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

In a standing position, raise one knee towards your chest, then the other. You'll be making a running motion as you do the high knee run. Land as softly as you can to protect your joints.

Shadow Boxing

Shadow Boxing // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Pivot your body towards the side and mimic punching motions with your body, as if there were an imaginary punching bag in front of you.

Loved this conditioning circuit? We can't wait for you to incorporate it into your next outdoor workout routine! Let us know if you tried @joexodus's conditioning circuit in the comments below! What are your favourite outdoor exercises?

The only 4 moves you need for a fat burning HIIT workout

The only 4 moves you need for a fat burning HIIT workout


Ramp up the intensity and the insanity. This fat burning HIIT workout will get your heart beating out of your chest in a matter of minutes. Do a small warm up before doing these HIIT moves and prepare to get sweaty. Fat burning HIIT workout // The PumpUp Blog

Plank jacks to hip dips

Plank jacks gif // The PumpUp Blog

Begin in a raised plank position, with your shoulders in line with your wrists. Lower each forearm down to the floor, maintaining the plank. While you're in the low plank, drop your hips down to one side of the mat, then twist them to the other side. Walk your hands up into starting position and repeat.

Explosive plank jump-ins with push-ups

Explosive plank jump ins gif // The PumpUp Blog

Begin in a raised plank and lower your body into a wide stance push-up. Upon raising your body back to start position, promptly jump both of your feet towards your forearms, then jump them back into plank. Repeat.

Squat jump pulses

Squat jump pulses // the PumpUp Blog

Pulse down into a squat and jump straight up into the air. Land softly, and go back into a squat before you jump up again. Repeat.

Wall walks to push-ups

wall walks to push-ups (HIIT gif) // The PumpUp Blog

Begin with your hands planted firmly on the ground, feet resting next to a wall. Slowly walk your hands toward the wall and walk your feet up the wall, until your body makes a 45 degree angle. Bring your body back down into a plank position and do a push-up. Repeat.

Loved this fat burning HIIT workout by PumpUp member @jatie and @xogingy? Let us know in the comments below! What are your favorite fat burning HIIT moves?

HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout


HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog


Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 


4 moves, one intense agility ladder workout

4 moves, one intense agility ladder workout


Not everybody can be as agile as Road Runner, but an agility ladder can certainly get you close. This agility ladder workout will help you to improve your speed and stamina by focusing on fast footwork. Begin slowly with the patterns that PumpUp member @rocsolid_626 demonstrates, then gradually increase your speed as you maintain proper form. Pump your arms quickly in tempo with each standing exercise.

In and Outs

Agility ladder workout - In and Outs (GIF)

Shuffle both feet to one side of the box, move laterally to shuffle your feet into the box and then to the other side. Pause briefly, then shuffle your feet into the next box in front of you. Your step pattern should be in, in , out, out. Start slowly, then begin to pump your arms in rhythm with the pace of your feet. Land lightly on the balls of your feet throughout the entire agility ladder workout. Repeat this move until you get to the end of the ladder.

Lateral plank walks

Agility ladder workout - plank crossovers

Once you finish the first move of the agility ladder workout, drop down into a raised plank position. Place one hand into a box, then walk your other hand to meet it, stepping your feet together as you do so. Walk over to the next box and repeat the movement while holding your body in a raised plank.


HIIT ladder workout - Push-Ups

Once you get to the end of the ladder, perform as many push-ups as you can in 30 seconds. Keep your neck straight and keep your elbows pinched to the sides of your body.

Side Straddle Hops

Agility ladder workout - Side Straddle Hop Gif

Hop your feet in and out of each box, moving forward and landing softly every time. Keep your knees slightly bent throughout the movement to cushion your landing. Do this agility ladder workout move slowly, then perform the move faster as you become accustomed to the movement.

Did you like this agility ladder workout? What are your favourite ways to agility train? Let us know in the comments below and tag your favourite #WorkoutWednesday videos using the #TeamPumpUp hashtag on Instagram

Cover photo credit: laurakc621

A killer 3 move, no-equipment leg and butt workout

A killer 3 move, no-equipment leg and butt workout


The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.

Leg and butt workout

Instructions: Perform 3 sets of 10 repetitions for each exercise

High knee runs

High Knee Runs | No equipment leg and butt workout (GIF) from the PumpUp Blog

Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.

Plie Squat Reach and Jumps

Squat reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.

Alternating one legged reach and jump

Alternating one legged reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.

3 move no-equipment leg and butt workout from the PumpUp Blog: High knee runs, squat reach and jumps, and one-legged reach and jumps. Do 10 reps of each exercise for 3 sets.

Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them! 

Have a ball with this 20 minute full-body HIIT workout

Have a ball with this 20 minute full-body HIIT workout


Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.

5 simple reasons why burpees are here to stay

5 simple reasons why burpees are here to stay


Love them or loathe them, burpees are one of the most efficient no-equipment full-body exercises that you can do. If you feel like your arms are collapsing faster than a Jenga tower and your heart is pounding out of your chest after just 5 reps of burpees, it means that the exercise is working, for the most part. You're doin' your body some good. There are several reasons why burpees are here to stay. Here are just a few of them. There's a tiny learning curve

Unlike complex yoga positions that really take quite a bit of patience, persistence, and practice to build up to (crow-pose, we're looking at you), burpees are composed of simple movements that most beginners can pick up quickly.

You can perform them anywhere

Feel like binge-watching the last season of Orange is the New Black on Netflix? Do burpees every time you see a character rolling their eyes. On vacation and you're stuck in your hotel room? Do burpees as soon as you wake up.  Burpees don't require any equipment. Wherever your travels take you, get your heart rate up with a few burpees in between your adventures.

They work your entire body

Burpees strengthen every major muscle group, which is why you may feel like you battled five armies after five burpees.  Full body exercises exert more pressure on your body than isolation exercises such as oblique twists, allowing you to get your heart rate up much faster and burn more calories in less time. A 140-lb person will burn approximately 1.11 calories per burpee.

The more you practice burpees, the easier burpees (and other exercises) will be

You'll become stronger and have much more endurance when you perform burpees on the regular. By utilizing your major muscle groups and incorporating high-repetition plyometrics into the movement, burpees will condition your agilitystrength, and endurance, helping you to perform better in other sports and everyday activities.

Burpee variations are quite cool

If you're ever in need of a new party trick, burpee variations are your next best bet. Try adding a back handspring or a back-tuck after each repetition for some serious karma points. For an intense upper-body burn, do a pull-up after your jump up from a burpee. Impress us with your burpee variations by sharing about them with the PumpUp community!

How do you do a burpee properly?

  • From standing position, bend your body into a squat, plant your hands flat on the floor
  • Jump your feet back into plank position. Your spine should be straight.
  • Lower your chest to the ground in a push-up. On the way up, jump your feet towards your hands
  • Jump up vertically in the air as high as you can, landing softly
  • Repeat

Try our challenge of the week

See how many burpees you can do consecutively, post about it on the PumpUp app, and tag two other friends to try it with you!

5 reasons why burpees are here to stay

We guarantee you'll be sore after this intense partner workout

We guarantee you'll be sore after this intense partner workout


If you feel like you're in a rut, grab a friend and try this intense partner workout. It'll get your heart rate up with no-equipment, full-body exercises that specifically target your abs and arms. This intense partner workout circuit incorporates moves from high-intensity interval training to increase your speed and agility. Burpees with a jump knee tuck

burpee gif intense partner workout pumpup

Do these carefully and make sure you land quite softly on your feet when you perform the jump knee tuck in order to prevent injury. As p90x's Tony Horton would say, think like a cat. Love it or loathe it, the burpee is a go-to, zero-equipment full-body workout. A 155-lb person can burn up to 10 calories per minute by doing burpees. Add in the jump knee tuck, and you'll be expending tons of energy in no time.

Plank to pushup

plank to pushup gif intense partner workout

This is a tricky exercise to do with proper form. When done properly, the plank to pushup is an integral component of this intense partner workout. It'll help to strengthen your core by challenging you to stabilize your muscles while you're moving. Start in a regular plank position, shoulder directly in line with your wrists. Lower your arms one at a time into an elbow plank, then push back up again on each side.

Mountain climbers

mountain climbers gif intense partner workout

Phew! No crunches! Mountain climbers give you a bit of extra cardio, helping you burn fat while strengthening your obliques. Strive to drive each knee towards the opposite shoulderFocusing on achieving this full range of motion will challenge your core even more.


chatarunga gif intense partner workout

Not familiar with yoga? Who cares! Don't be intimidated by this exercise. Also known as the four-limbed staff pose, the chatarunga is a staple move that seriously challenges your upper body and your core. When you're getting into the chatarunga, keep these tips from PopSugar Fitness in mind. Make sure you don't roll your shoulders, keep your arms at a ninety-degree angle when you're in plank position, drive your heels forward (rather than having your toes pointed), have your hands flat on the mat, and look just slightly ahead of you; don't crane your neck up.

Share this workout with a friend so that you can perform this intense partner workout together! Check out more of our workouts here and comment below to let us know what you think!  This exercise circuit was published courtesy of PumpUp members @aichatytgat and @tinytinne, from their fitness Instagram account, @thedoublethreat.

7 Fat Burning HIIT moves you need to try for your next workout

Burn fat FAST with this amazing HIIT circuit from PumpUp member Katie Evitts. These fat burning HIIT moves will give you a full body workout. The only equipment you will need is a pull-up bar. We have broken each exercise down into gifs so that you can review how to do each move correctly. Share this workout with a friend so that you can try it together!

Fat Burning HIIT moves that you can keep with you forever

Fat-burning HIIT moves pullup

Pull-Ups *

wide grip pull up gif Wide-Grip *

pull up burpee gif Pull-Up Burpees

squat jumping jacks gif Jump Jack Squats

180 jump squat gif 180° Jump Squats

JatieHIIT6 Half Burpees

JatieHIIT7 Spiderman Push-Ups Perform each exercise for 30 secs, then rest for 20 seconds. After completing 1 round, rest for 2 minutes. Then repeat round 1-2x MODIFIED: Negative Pull-Ups & negative Wide-Grips (Jump up, then slowly lower yourself) *

Get sweaty with this superbowl partner workout

Get PUMPED before the Superbowl. Regardless if you’re watching the game or not, we challenge you to reblog this video and see if you can squeeze this workout in before the game starts. GO!

Spotlight Series: Ashley D.

PumpUp’s Sunday Spotlight gleams upon Ashley D., an active PumpUp workout warrior! If we had one word to describe her workout regimen of HIIT/LISS cardio 6 days a week and strength training 4 days a week, it would be dedication! She says, “Never let yourself leave this world without becoming the person you’ve always wanted to be.” Want to learn more about how she does it? Not sure what HIIT and LISS stand for? Gain keen insight about Ashley on the blog today!

pumpup spotlight ashley

Ashley joined the PumpUp family after learning about the app from a beauty guru on YouTube. “I thought it was perfect for posting my workout progress pictures without all the ‘haters’ you sometimes get on Instagram,” she says. 

The community welcomed her with open arms and a tidal wave of positivity. “After using PumpUp I am motivated to get my butt to the gym and LIFT!,” exclaims Ashley.  Her dedication to maintaining her active lifestyle is unwavering, and it shows: since having her son 13 months ago, Ashley has lost 15 lbs and about 12% body fat.  “PumpUp has made a huge difference watching everyone cheer each other on without any negativity. I workout daily! Even when I put a rest day in the mix, [my day] consists of at least a walk.”

 pumpup app spotlight ashley

While Ashley regularly ate healthy food and exercised with high-intensity interval training (HIIT) cardio at least four days a week prior to joining PumpUp, certain obstacles impeded her ability to be completely fulfilled with her workout progress. “I never could get the motivation to push myself to the gym, having a baby at home,” admitted Ashley. “I’ve also struggled with weight most of my adult life since I am insulin-resistant. I’ve overcome being insulin resistant and being over weight most of my adult life by changing my mind set about food and eating differently.”

pumpup app spotlight ashley

She is courageous and optimistic about her ambitions. “I hope to be the best me that I can be—no matter if that means losing 5 more pounds or staying at the same weight and just gaining lean muscle mass,” affirms Ashley. She explains that her family is her biggest motivation, especially as she strives to be a role model for her son. “I want to teach my son that he can be whoever he wants to be. I want to be around to see him accomplish whatever it is he wants to pursue in life!” 

pumpup app spotlight ashley

Her best advice recognizes the importance of self-validation. “Never let yourself leave this world without becoming the person you’ve always wanted to be. Mind, body, spirit! No regret!,” emphasizes Ashley. She adds, “It’s a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable.”

 pumpup app spotlight ashley

Favourite Snack: “ISO•100 Whey protein isolate shakes! They are sooooo yummy! They taste like a Varsity’s Frosted Orange!” 

Motivational Mantra: “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”— Earl Nightingale 

More about Ashley: “I am a full time stay at home mom and army wife.”

Be sure to follow Ashley on PumpUp @ultimateashmo and on Instagram @AshMoDo2323!

Top 3 Fat Loss Workout Tips

If losing fat is your main workout goal, you might be wondering what kind of workout you should do. Although there are lots of articles out there about which type of workout is best for fat loss, the truth is that there isn’t just one! In order to continue to lose fat without hitting a plateau, try using these 3 fat loss workout tips…

1. Full Body Workouts

There is no single part of your body that should be targeted - your entire body should be worked. Working your entire body means more muscle groups are working at the same time. Here’s one way to think about it:





(That’s why when you select a ‘Fat Loss’ workout from the PumpUp workout builder, we automatically give you a full body workout - smart, isn’t it?)

2. High/Low Intensity Cardio

For quite some time, prolonged low intensity cardio was considered to be optimal for fat loss. We even see the chart on treadmills indicates the “fat burning zone” is when your heart rate is in the lower range. In scientific terms this is true. Working at a low intensity for an extended period of time means that you require less immediate energy - aka carbohydrates - and around the 20 minute mark, our body signals for fat to be broken down and used as the energy source instead. This allows for a higher percentage of stored fat calories to be used.

What most people fail to understand is thatyou burn fewer calories overall when doing low intensity cardio compared to high intensity cardio. Of course, out of the calories high intensity cardio burns, less will be fat calories, but since you’re burning more overall calories, you’re burning more fat.

In the end it is a combination of both types of cardio that are ideal. (That’s why PumpUp’s ‘Fat Loss’ workouts always include cardio.)

3. High Intensity Interval Training

Although you may be skeptical about how high intensity interval training workouts can boost fat loss while keeping it short, it happens! HIIT workouts are incredibly beneficial for fat loss because of the afterburn effectThe afterburn effect refers to the calories that are burned after a workout. After a workout, your body goes through a restoration period where it uses more calories. To achieve this effect, your workout has to be intense enough to create an energy debt to begin with. That’s why low-intensity workouts won’t cut it.


Full body workouts, high/low intensity cardio, and HIIT can help you burn that fat so you can be lean and mean, but not alone; nutrition is also an essential part of fat loss. Working out without maintaining a healthy diet won’t give you the results you’re looking for. Be consistent with both and you’ll achieve your goals!

Have a Little HIIT! Wait... what?

Katie Morse is the trainer for The Regimen.

Sometimes life gets hectic; your schedule gets bombarded and before you know it you’re exhausted or out of time to hit the gym. If you’re pressed for time but really want to crank out a good workout, don’t fret! There is a solution.

High intensity interval training (better known as HIIT) is a type of exercise that involves short, high-intensity bouts of exercise followed by a short period of rest. It’s an incredible form of cardiovascular exercise. Believe it or not – most HIIT workouts are only 10-20 minutes in length.

There are many different ways to perform HIIT. The Tabata method, for example, uses a 2:1 of work-to-rest ratio – you perform a specific exercise at max effort for 20 seconds followed by 10 seconds of rest. There is no right or wrong exercise to pick for those 20 seconds. However, the general rule of thumb is that the exercises selected should be challenging enough to get your heart rate going, because that’s how you’ll break a sweat! Some exercises you can do are burpees, jump squats, lunges, pushups, dips, etc.

Another variation would be alternating between cardiovascular and resistance training. This could be done by running or biking 2-3 minutes followed by a set of pushups and bicep curls with a quick rest before starting up the cardio again.

Even simpler - this could be done solely on the treadmill. Push yourself to sprint at max speed for 1 minute and follow it up by a 1 minute walk. Continue alternating between the two for 20 minutes.

The beauty of HIIT workouts of any type is that they are short and quick. They also leave room for tons of creativity. Believe it or not, HIIT workouts have been scientifically proven to increase fat burning, give your metabolism a boost and improve both your aerobic and anaerobic cardio. With HIIT, the body becomes more efficient at producing and using energy from the anaerobic energy system and can remove metabolic waste more effectively from the muscles during recovery intervals, resulting in increased performance.

Keep the golden rule in mind: give 100% throughout your entire workout and you’ll really reap the benefits.