Four easy exercises to help you burn fat and build muscle

1. Forward lunge into single-leg dead lift

With hands on hips, step into a deep lunge (back knee should almost touch floor). Then push into front foot as you straighten both legs. Tip torso forward, arms out to side for balance. Do 8 reps. Repeat on other side.

Perfect your form: Engage glutes to keep from wobbling.

Dial it down: Just do lunges.

Amp it up: Hold a pair of light hand weights and increase reps.

2. Push-up and reach

Start in push-up position with hands and feet just wider than shoulder-width apart. Lower body as far as possible (not shown). Push back up and extend left arm straight ahead. Lower arm, repeat with other arm, then lower body again and return to start. Do 8 reps.

Perfect your form: Keep hips level when raising arms by activating core muscles.

Dial it down: Perform the move from your knees.

Amp it up: Increase reps.

3. Squat with leg raise

Start with feet hip-width apart. Lower into a deep squat, pushing hips back. As you return to standing, shift weight onto left leg and lift right leg out to side as high as you can. Repeat squat and raise other leg. Do 8 reps.

Perfect your form: When squatting, keep shoulders back and weight in heels.

Dial it down: Skip the leg raise.

Amp it up: Hold a pair of light hand weights.

4. Mini Turkish get-ups

Lie flat with left arm raised, right arm out to side, left leg bent and right leg straight. Sit up (not shown), keeping left arm raised and sliding right arm toward you. Turn torso to right and lift hips, with your weight on right hand and left heel. Slowly return to start. Do 8 reps. Repeat on other side.

Perfect your form: Look at raised arm to keep it straight.

Dial it down: Don’t lift hips.

Amp it up: Hold a light hand weight in raised arm.

Do our four moves three times a week to see more definition in a month or less. For fast results, add 20 minutes of cardio.

Read more: Get flat abs fast with these calorie-torching moves >