6 exercise moves to borrow from popular workouts

Barre, Pilates, HIIT. Every time you lace up your sneakers, it seems there’s a new workout to try. If you’re getting bored with your current program—or you are looking to start a new exercise routine—it can help to borrow some moves from different workouts to see which ones you might enjoy most.

“Varying your types of workouts will help you stay less stagnant, work a variety of muscles groups, and decrease your risk of injury and overuse," says physical therapist Sheri Eng, DPT, of Parkland Medical Center in Derry, New Hampshire.

Here are six moves from popular workouts that can help you burn calories, get fit, and have fun while doing so.

Plank exercises may be one of the most difficult, but they’re also one of the most effective. Whether you do your planks to the side or straight-on, they work to engage all of the layers of your abdominal muscles. “This position is a way to strengthen the core, which, in turn, helps reduce low back pain,” says Eng.

And planks don’t just work your ab muscles. “The plank recruits the help of the shoulder and upper back muscles, as well,” Eng adds.

How to do it: Start by lying on your stomach, then bring your torso and thighs off of the floor. Support your upper body either by resting on your elbows and forearms or on your hands, as if you were in the starting position of a pushup. Your shoulders should be over your elbows. You can have your knees touching the ground if you need the extra support, or support yourself on the tips of your toes for a greater challenge. Engage your core muscles and breathe while you hold your body up with good form. Start by holding for a few seconds at a time, depending on your stamina, and aim to work your planks up to 30 seconds or more at a time.

Cat-cow pose may seem like just a simple exercise, but it’s actually a good strengthening workout for your body, too. “Cat and cow pose helps to gently stretch the spine and strengthens the core,” says Eng.

How to do it: Begin on your hands and knees, knees directly below your hips and wrists below your shoulders, in “table top” position. Gaze at the floor and as you exhale, round your spine up toward the ceiling (for the cat pose). As you inhale, lift your bottom and chest toward the ceiling so that your stomach sinks towards the floor while looking straight forward (for the cow pose). Repeat both cat and cow poses to complete the flow. Try this move five times.

The gluteal bridge pose, a move that’s usually done toward the end of barre classes, is another move you must try.

Not only are you engaging your core, you’re opening up your hip flexors and chest and increasing your spine’s flexibility. Once you’ve been holding a bridge pose for around 30 seconds, you’re going to feel your muscles working hard.

How to do it: Lie with your back with feet on the floor, knees bent. Make sure your heels are as close to your bottom as possible. Push your butt up off of the floor until your body forms a straight line from your knees to your chest. Make sure your knees are directly over your heels. Hold for 30 seconds to 1 minute. Repeat five times.

High-intensity interval training (HIIT) is a fast and effective way to burn calories in a short amount of time (30 minutes or less), says Eng.

With HIIT you complete multiple rounds of sprints or other fast movements called intervals. This full-body workout targets your legs, thighs, hips, and butt. Because the workout is high intensity, you’ll burn calories long after you stop, an effect called excess post-exercise oxygen consumption.

How to do it: Sprint or run at maximum intensity for 30 seconds, then walk or jog at 50 percent intensity for 15 to 20 seconds. Start with three or four reps, and work your way up to eight or ten.

As the name implies, HIIT is a fairly intense form of exercise. If you are new to working out or have any chronic conditions, it's best to consult with a healthcare provider before starting your routine, particularly if it involves HIIT. You may need to start slower, or do intervals at less than maximum effort. 

The pike exercise is a common practice in TRX training, a type of workout done with suspension straps. You typically attach the TRX set to an anchor point high above you, such as a ceiling mount, door hinge, or door anchor. Using the handles and footholds that are attached to the anchor, you use the force of gravity to power your workout. 

The pike movement in particular targets the shoulders, abdominals, and hip flexors, and improves balance, stability and core strength, says Eng.  

How to do it: Place your feet in your strap’s foot cradles, point your toes and lie on your stomach, your arms shoulder-width apart. Press you body off of the floor as if you were doing a plank or push-up, then move your hips toward the ceiling while pulling your legs to your chest. You’ve completed the move when your hips move toward your shoulders to approach a handstand position. Repeat the downward and upward phases of the movement ten times.

Tai chi—an Eastern exercise based on slow, meditative movements—is appealing to those that are looking for a low-impact workout to do anywhere. It’s easy enough to do throughout your life, no matter your age or fitness level. The Golden Rooster pose focuses on balance, flexibility, and strengthening.

How to do it: Stand with one of your legs slightly in front of the other, shoulder-width apart and your knees bent. One arm should be bent and directly in front of you, the other out to the side. Sink low into your hips and the leg that is slightly in front. Reach your body forward a bit, while you pull the leg in back up off the floor to balance. Work on controlling your movements and breath while you alternate on each side.