What happens when you combine one of your favorite upper-body exercises with a classic lower-body one? You get a cutting-edge fat-loss move called the push to lunge. "When you powerfully jump from a pushup to a lunge position, you instantly activate all of your fast-twitch muscle fibers," says BJ Gaddour, C.S.C.S., creator of 10-Minute Torchers. These fibers are the most important for building strength and power. And since they require more energy to contact than slow-twitch fibers, they crank your metabolism into high gear. That means you incinerate a ton of calories during the exercise, and you also burn them for hours afterward, says Gaddour.

Watch the video below to learn how to perform the push to lunge with perfect form.

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Turn up your muscle gains outside the gym. These 18 Ways to Build Muscle All Day will help you shed fat, sculpt muscle, and accelerate recovery.

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