7. LOW BOX BURPEE
WHY IT WORKS: The burpee might be the best exercise on the planet, because moving from a standing to a push-up position and back involves your whole body –and blowtorches belly fat. That being said, it may also be the most-frequently botched exercise, because most people do it the movement too quickly while rounding their backs and driving the knees forward. To avoid this, first use a wide sumo stance to better allow yourself to load your heels and work your powerful, metabolically-active glute muscles. This position also takes pressure off of your knees. Use a low box or step (aerobic steps with adjustable risers are ideal) that allows you to drop your hips and place your hands on the box without flexing your lower back.
HOW TO DO IT: Assume a wide sumo stance with your feet farther than shoulder-width apart and your toes pointed out slightly. Drop your weight into your heels and lower your hips until your palms reach the box or step without having to round your lower back. With your palms in place, jump your feet back into a push-up position, being sure to squeeze your glutes. Reverse the movement and repeat for 30-60 seconds. Add height to the box if the movement is too difficult.