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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?

The 4 move plank workout that you can do almost anywhere

The 4 move plank workout that you can do almost anywhere


Brace your core: planks are coming.  If know that you're going to be planted firmly on the couch so that you can watch Game of Thrones for an extended period of time, do a plank workout in between major plot twists. Perform planks in between chapters of your textbooks. Plank it out after answering 20 emails. PumpUp member @nina_1911 demonstrates four plank variations that will allow you to strengthen your entire body as you dive deep into the world of your favourite television show or immerse yourself in your work. Regardless of how tightly-packed your schedule is, be assured that you have planks to help you stay active. How's that for multi-tasking?

4 move plank workout

Plank Variation 1: Normal plank

Plank variation 1 : Normal plank - PumpUp Blog

Rest your hands firmly on the ground, with your feet at a shoulder's width apart. Keep your body in a straight line, balancing on the balls of your feet and maintaining an arm position where your shoulders are aligned with your wrists. Try not to crane your neck too far up, and make sure that your hips don't pike up as you plank. Modification: Perform the plank on with your forearms lowered to the ground. Hold for 30-60 seconds.

Plank variation 2 : Side Plank

Plank variation 2 : Side plank - The 4 move plank workout from the PumpUp Blog

Begin in a normal plank position. Slowly rotate your body towards one side, so that your feet are stacked on top of each other. Keep one hand firmly planted on the ground and rotate the other arm upwards, so that it is perpendicular to your body. ModificationTry the side plank on one elbow, or rest the stacked foot on the ground. Hold for 30-60 seconds.

Plank variation 3: Side plank with a leg raise

Plank variation 3: side plank with a leg raise. The 4 move plank workout from the PumpUp Blog

Begin in a side plank position. With one hand planted firmly on the ground and  your other arm perpendicular to your body, lift your stacked leg as high as you can. Keep it straight and parallel to your other leg. Hold for 30-60 seconds.

Plank variation 4: Forward reach

Plank variation 4 - Forward reach. The 4 move plank workout from the PumpUp Blog

Return to the normal plank position. Keep arm firmly planted on the ground and reach the other arm ahead of you, maintaining it aligned with the rest of your body. Raise the opposite leg and reach that upwards. Hold for 30-60 seconds.

The 4 - move plank workout that you can do almost anywhere : 4 plank variations that will keep you fit when you're at your busiest (From the PumpUp Blog)

Loved this plank workout? Do you have other plank variations to show the PumpUp community? Tag your best photos with #FlexFriday on the PumpUp app and tag @nina_1911 if you tried this plank workout!


PumpUp’s Best Plank Photos

Thanks for planking it out on Day 3 of PumpUp’s #MyResolution photo-a-day challenge! Creative planks are always great to witness and a riot to perform, aren’t they? Remember to never sacrifice proper form for extra time in the pose. According to the Guinness Book of World Records, the longest plank to date was held for 4 hours and 26 minutes. 

Here are a handful among many of PumpUp’s favourite planks from the challenge:

  • @emily_swan (top photo) demonstrates some sweet plank variations to try! These isometric poses will work different parts of your body.
  • @alexawinter (second row, left), among many others on the app, took this opportunity to plank it out in her kitchen!
  • Ain’t no mountain high, ain’t no valley low enough for @k_c (second row, right). She climbed on top of Pinnacle Mountain in order to take this shot!
  • Maybe treadmills aren’t just for running. Maybe. There was no ‘treading’ to be seen with @amyliu’s plank! (third row,left)
  • @danelee (third row, right) explained that he does a lot of plank work in gymnastics. He decided to do his plank on two physioballs!
  • The winner of our challenge is @annakw! She vastly improved her plank time since she began to work out in September. “I couldn’t hold one for more than a minute. Now, the most I can do is two minutes!” 


#MyResolution Day 3: Plank it out anywhere and everywhere. Bonus points for taking a photo of a creative plank! Have you been tracking your plank progress?

How long can you hold it for vs. any point in time that you weren’t able to before? Thanks PumpUp member _harleyjade_ for the festive photo!!

We’re giving some PumpUpSwag to PumpUp member philippaantonia for her thoughtful answer to Day 2’s challenge! #TeamPumpUp

Link to the full challenge here:

Reblog to challenge yourself to a plank


Danielle’s do-it-anywhere workout

This is a guest post by Danielle Shoom, Personal Trainer. Visit Danielle’s website here

This no-equipment-needed full body workout will challenge your cardio and strength ability. You will do each exercise for 50 seconds with a 10 second rest period between exercises. You can repeat this as many times as you would like. I suggest repeating it 4 times. 

50 seconds of work/10 seconds of rest:

  • Speed skaters
  • Jump squat
  • Plank
  • Tricep dip

Speed Skaters

Bending down into a curtsy position and tapping by your front foot, then jump and switch sides. If you choose not to jump, walk from side to side switching quickly.

Jump Squat

Sit your bum back into a squat position and make sure your knees are not going over your toes, then jump up. If you choose not to jump stand tall and come up on toes.


Come into a forearm plank, stay wide along your shoulders and squeeze your bum and inner thighs.

Tricep Dip

Finger tips face forward and bend your knees, bend your elbows down then press up. If this is too hard on your wrists change this exercise for a tricep push up.

Danielle Shoom is a personal trainer, group fitness instructor, and nutrition enthusiast based in Toronto, Ontario. Visit Danielle’s website at

Plank it out


Do a plank (at any point today) and let us know with how long you held it for! Challenge a friend to do it! 

We aren’t talking about the planking photo-sensation that swept the nation a few years ago. We’re talking planks as a form of exercise. Ever wondered why fitness instructors urge you to engage in this simple, albeit potentially painful, movement?

Planks are static, isometric exercises that build strength. Specifically, standard and side planks will work your upper and lower abs, your obliques, and your lower back. They’ll also help to improve your posture by working your core muscles that stabilize your spine and hips. Finally, planks are said to relieve stress by stretching muscles that tend to stiffen throughout the day. 

Start on your knees if you’re a beginner and build up to lifting your knees off of the ground. As you practice plank every day, you’ll be able to increase the amount of time you hold the plank per rep. 

If you are doing a standard elbow plank, make sure your shoulders don’t reach past your elbows. Your arms should rest at a 90-degree angle

Refrain from sticking out your lower body (read: your butt) above your upper body. This will help to keep your plank straight. 

Keep your neck in a straight line with your body. Don’t crane your head up. Look down at your fists to help maintain a neutral neck position, never up. 

When you feel like you’re body is too sore to maintain proper form, remove yourself from plank position. 

How long can you hold your plank for?