By InStyle Staff
Jan 01, 2015 @ 9:15 am
Michaela Rosato

Exercise—you don't have to spend hours a day doing it. If you work out harder and faster, you can burn the same amount of calories in a shorter amount of time. How? Intervals! If you've hit a plateau, swap out your usual cardio routine for high-intensity interval training. Short, intense bursts torch more calories and condition the heart more effectively, says physician and FastExercise author Michael Mosley. Below, we've outline three power moves from three trendy fitness studios for you to try.

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1. Barry's Bootcamp's Combat BurpeeThrow four punches with your right hand, jump into plank position, do one push-up, then jump up. Repeat on the opposite side, alternating for one minute.

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2. Physique 57's Passé Push-UpFrom the push-up position, pull in your left knee, drawing your left toes ot your inner right thigh; bend your elbows and lift your knee out to the side. Repeat 10 times, then switch sides.

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3. SoulCycle's Soul15Facing the back of a chair, life one leg at a 90-degree angle parallel to the chair, repeating 20 times. Switch legs; repeat for a total of three sets.

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