back to top

25 Workout Moves Fit People Love To Do

It's not all burpees and planks. OK, it's some burpees and planks. But a bunch of other amazing stuff, too.

Posted on
Jenny Chang / BuzzFeed / Via

Quick heads up: These GIFs and videos aren't meant for instructional purposes, just motivation! If you want to try a new move or workout, you should get an all-clear from your doctor, and work with a certified trainer to make sure you're doing it right and won't hurt yourself.

1. Jumping lunges

Christmas Abbott

"Jumping lunges are great... They target the booty, thighs, calves, core, and get you breathing heavy fast! These can be done in single jumps with slow controlled depth and an explosive jump. Or you can go faster on the descent and jump for a more intense movement!" — Christmas Abbott, fitness expert and author of The Badass Body Diet

2. Turkish get-up

Emily Schromm / Via

"For shoulder stability, sneaky core strength, balance, and coordination, this move has it all. I tend to go crazy with high-intensity moves, but this move slows things down, challenges you in a whole new way, and will have you dripping sweat in no time." — Emily Schromm, personal trainer, CrossFit coach and health and wellness specialist

3. Zombie press to handstand / Via Instagram: @nohlsen

"This is a great exercise to develop core control and can be a stepping stone for the regular press to handstand. Plus, it just looks cool!" — Noah Ohlsen, CrossFit Games athlete

4. Split snatch / Via Instagram: @b.ferreira167

"Splitting in the snatch is not the most efficient way to do this movement for able-bodied athletes, but for folks with injuries, mobility issues, one hand, and sometimes even one leg, and it works great. It allows for speed under the bar and disperses load evenly on the hips, making it a much safer option and creates opportunity to put up heavier weight." — Brendan Ferreira, former US Army Staff Sergeant, CrossFit coach and USAW competitor

5. Box jumps / Via Instagram: @tanyakhv

"I love doing box jumps because I am learning how to explode with my upper body which is helping me with my short distance sprints. But also because I look badass doing it with two prostheses!" — Tanya "Atomic Angel" Khvitsko, competitor, Team Some Assembly Required, and bilateral double amputee

6. High knees

"My favorite movement would have to be the high knee drills. I've been known to run with my knees very high so doing high knee drills helps with that." — Carmelita Jeter, Olympic gold medal-winning sprinter

7. Incline barbell bench press

Keith and Kevin Hodge
Keith and Kevin Hodge

"We enjoy practicing the inline barbell bench press in our regular workout routine because it is a total upper-body exercise. It is also a great way to measure our progress. This exercise is designed to help you achieve your goals of gaining a muscular physique, leaner chest, or stronger chest." — Hodge Twins, hosts of Twin Muscle Workout

8. Brazilian jiujitsu warm-up / Via Instagram: @wheelchairjitsu

"This is a movement I do to warm up before I start rolling. Obviously having very limited mobility I've had to get creative to find ways I can move freely." — Brian Freeman, Brazilian jiujitsu practitioner and competitor and totally disabled vet of the US Navy

9. Bakasana (Crow Pose)

Dana Falsetti

"This posture tests hip flexibility, arm, shoulder and core strength, and balance... Take the gaze way out ahead of you, don't look down! Pour weight into the fingertips and use them as your breaks. Try it with a block under your feet for extra lift, and a pillow in front of your face for extra security." — Dana Falsetti, of NolaTrees Yoga

10. Utthita Balasana (Extended Child’s Pose) into Sphinx Pose

Keisha Bolden

"I love this pose because it gives a great stretch to the muscles in my neck, back, shoulders and chest after a tough workout or after long run. It also helps me relax when I do it at the end of a long day." — Keisha Bolden, yoga instructor at Alvin Ailey Extension and Harlem Yoga Studio

11. Barbell hip thrusts / Via Instagram: @

"This is where strong butts are built." — Jessi Kneeland, NASM, founder of ReModel Fitness

12. Front squat / Via Instagram: @bretcontreras1

"The front squat is without a doubt the exercise that I've struggled most with in terms of attaining appreciable strength numbers, but nevertheless I've learned to love it over time. Why? It's self-limiting in nature in that if you lean forward too much, you'll dump the bar off of your shoulders — this forces you to stay upright. Furthermore, the front squat builds the back squat due to increased leg strength, but also the deadlift due to increased upper back strength, making it a highly versatile exercise in terms of transfer of training." — Bret Contreras, C.S.C.S., personal trainer, speaker, and author

13. Transversus Abdominis Strengthener (to relieve the low back)

"I love doing this move at the start of a long day of teaching and being on my feet because I have a sensitive low back. Strengthening my deep core muscles in this simple and repeatable way relieves discomfort and occasional pain in my lumbar spine that can arise from the stress of repetitive movements." — Crystal McCreary, vinyasa yoga instructor at Harlem Yoga Studio and in NYC public schools.

14. Stair sprints and stair hops

"Running stairs is one of our [Rugged Maniac's] favorite workouts, and an essential movement for any athlete training for an upcoming race, sports season, or looking to improve their overall health and fitness. Stairs are an awesome way to increase your speed, power, and stability all while increasing your overall stamina. The best part is that not only are stairs free and require no equipment, but your workout can be easily adjusted depending on your fitness ability!" — Ben Gould, Social Media Coordinator, Rugged Maniac

15. Burpee with a squat and a push-up

"This compound exercise attacks the upper and lower body simultaneously. It delivers cardiovascular conditioning and high caloric burn while toning more than one area of your body." — Anowa Adjah, owner and CEO of Powerhouse Physiques, LLC.

16. Old-school hop 1, 2, 3

http://J.J. Montell

"I love this move because it's high energy and you can do it almost anywhere. You can do several variations as well. It's a great step to transition into something else like deep squats, side lunges, and butterflies. It's a great lower-body workout." — J.J. Montell, Instructor, ((305)) Fitness

17. Clean and jerk

Josh Cinnamo / Via

"I use clean and jerk much like a plyometric movement, but with weight in order to build strength and increase explosiveness. The move requires getting into positions that help with mobility, and when done in succession, tax your cardio. There aren't many lifts that touch all of these training points. As a paralympic thrower (and American Record Holder) mobility, power and speed are on my schedule daily." — Josh Cinnamo, competitor, Team Some Assembly Required

18. Bosu ball plank jump front arm raise with push-up


"This is my favorite exercise because it uses your total body, targeting every inch of your body in one move. Not only that, this is a high cardio exercise that can be used in place of long sessions on the treadmill." — MarC, certified personal trainer

19. Warrior III (Virabhadrasana III)

"If I could only teach you one yoga move, it would be Warrior 3 — Virabhadrasana III. This pose is great for building strength. It really works the whole lower body, the core, the arms, the shoulders. It's also asymmetrical so it challenges your balance and your proprioception (your sense of where your body is in space.)" — Amber Karnes, founder of Body Positive Yoga.

20. Bandana sit-ups

Lauren Zaser / BuzzFeed

"It might look easy, but this sit up is no joke. Keep your elbows firmly pressed against the back of your partner's hands. Takes a lot of core strength and stability. Plus it’s roly-poly fun. What’s not to love?" — Rob Sulaver, C.S.C.S., personal trainer and founder of Bandana Training

21. V-step with jack

Sadie Kurzban

"It's fun as hell, gets the heart rate going, and stretches out harder-to-stretch places like your rib cage, chest, and core." — Sadie Kurzban, Founder/CEO, ((305)) Fitness

22. Negative pull-up

"My first love is burpees but my second love is pull-ups. I love negative pull-ups because they are great for building the strength to do a full pull-up for those who are working towards that or better pull-ups if you can already do one." — Shauna Harrison, Under Armour® Trainer in the Bay area (Barry's Bootcamp, Dethrone Basecamp, and Xplore Yoga)

23. Double leg stretch

Alycea Ungaro

"This move is everything Pilates is about; deep core strength, long stretched limbs, and total body control. This one move can literally make you better at every other thing you do." — Alycea Ungaro, Owner/Founder, Real Pilates

24. Plank with shoulder tap

Jason Tran

"The plank with shoulder tap is a fantastic core and shoulder workout that you can do at home. This is a great exercise because it's very efficient and effective in building strength in your core while maintaining stability and balance." — Jason Tran, Instructor and Director of Recruiting, SWERVE

25. Supported headstand

Jessamyn Stanley

"The supported headstand is an excellent core and shoulder strengthening pose, plus it gives the opportunity to stay playful and enjoy being upside down!" — Jessamyn Stanley, yoga enthusiast