Bear Crawl
Bear crawls meet both criteria. Most people rarely perform this compound movement, which activates many major muscle groups.
Pushup
Pushups are chest day staples. They can also help you shed midsection weight.
Dumbbell Thruster
Start multi-joint exercises with dumbbell thrusters if you're not ready for sophisticated Olympic lifting movements with a barbell, or even if you are.
Deadlift
You'll build muscle and boost your metabolism, which will help you lose stubborn belly fat. Learn deadlift basics here.
Burpee
People say the burpee burns a lot of calories, and they're right. Be careful not to overdo the famously difficult exercise.
Cardio Row
The cardio row is one of the best full-body gym moves, testing your cardiovascular capacity with power, endurance, and tempo.
Squat
This leg day staple works your entire body, generating leg strength and a strong stomach. It burns more calories and boosts metabolism than curls.
Walking Lunge
Turning on your legs breaks up the monotony of fixed lower body exercises. Increase the challenge and fat-burning by adding weight.