Our newest online workout, Physique Cardio Burn, was designed to rev your metabolism (and cinch your abs, obliques, and mid-section) in 30 minutes flat. Don’t have that? We’ve done you one better and broken down three of our favorite moves. Perfect the moves and then do them anytime, anywhere.

Scorpion Push Ups
Scorpion Push Ups are a challenging but effective exercise that will target your entire body from head to toe with specific emphasis on creating sexy shoulders and back.

How to:
1. Start in a push-up position with wrists in line with shoulders and hands wider than your shoulders. Make sure to keep one long line from your shoulders and hips through heels.
2. Lift your right leg up.
3. As you bend your elbows, bring your right knee towards your right elbow, keeping your leg turned out.
4. As you straighten your arms, extend your leg back to starting position.
Reps: 10 times. Repeat on left leg.
Helpful Tip: Remember to pull your abs in and keep them engaged throughout the exercise.

The curtsy will work your entire lower body, back muscles and core. The results are firmer inner thighs, slimmer outer thighs and a chiseled waistline.

How to:
1. Start with feet in a small “V” position (heels glued together and toes 2 inches apart) with your hands resting lightly on a sturdy piece of furniture. From there, incline your body forward at a 45-degree angle.
2. Bend your knees, lift your right heel up, and slide your right leg back about two feet behind you, crossing your body so that your right foot is on the floor lined up behind your left shoulder.
3. Keep your back heel high and your front foot flat. Lower your back knee towards the floor and lift up and down an inch from there.
4. Keep your hips and shoulders squared and the front knee stable over the ankle. Repeat.
Reps: 30-60 pulses. Repeat on other leg.

Curl on Ball
Our signature curl is the perfect move for a strong core and defined abs.

How to:
1. Place your Physique 57 playground ball in the center of your back, above the tailbone and below the shoulder blades.
2. Bend your legs, bringing your feet wider than your hips. Flex your feet, pushing your heels into the floor like anchors.
3. Round yourself down on the playground ball. Place your hands straight in front of you in a prayer position. Start a little lift up and down. Remember, you can always hold on to the backs of your thighs if you need a reset.
Reps: 45-60 lifts.

Try these exercises and more heart-pumping cardio moves in Physique Cardio Burn. Let us know in the comments section what exercise you would like us to focus on form next month!