12. BEAR CRAWL
WHY IT WORKS: As they say, you must learn how to crawl before you can learn how to walk. And sometimes the best moves to burn fat are the ones we haven’t done in a while, like crawling. The benefits of this primal movement include being a foundational locomotion pattern that works your whole body (with a specific emphasis on your shoulders and core), and building your quads more than a regular straight-legged push-up position.
HOW TO DO IT: Assume a bent-knee push-up position with your hands underneath your shoulders and your knees bent at 90-degree angles, feet underneath hips. Move your left hand and your right foot forward so that your opposite hand and foot are moving together. Switch sides and repeat for 30-60 seconds at a time. Start with smaller, slower steps, and gradually increase the speed and distance traveled per step over time.