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If you’re anything like us, dragging your butt to the gym three to five times a week is a serious commitment, and sticking to this schedule is a whole other story. Which is why there’s nothing more frustrating than when you’re putting in the effort – literally the blood, sweat, and tears – and yet you can’t see a change in your body. To make sure you’re never left with this frustrated feeling, we spoke to fitness guru and personal trainer, Jeremy Gwyer, who’s a firm believer that it’s not how long you stay in the gym, but instead what exercises you do while you’re there – hallelujah! Here’re his fav six moves that have maximum pay off:

Squats

This exercise should be a part of everyone’s workout routine. Although squats are often regarded as leg exercises they actually offer benefits throughout your entire body; your thighs, core, glutes, calves, hamstrings and your abs.

Technique: Start by standing with your feet shoulder-width apart, then lower your body as low as possible, pushing your hips backward. Then push yourself back up to your starting position.

Lying leg raise with hip raise

This exercise is basically a combination of two ab exercises, which means it’ll majorly tighten your mid-section. Although if you have back problems you need to be careful as this can strain your lower back muscles, so it’s probably best to skip the hip thrust.

Push-ups

Ever since Friends came back into our lives via Netflix, we’ve been lusting after Jennifer Anniston’s arms. And although we hate to admit it, the best, most effective exercise for toned arms is push-ups.

Technique: Start by placing your hands shoulder-width apart, with your chest to the floor and your legs extended. Keep your body in a straight line as your lower your chest to the floor, bending your arms. Then lift your chest back up so that you return to your starting position.

Inverted Row

This move will help improve your posture and strengthen your core. Just make sure you pause for a moment once you’ve pulled yourself up, for added intensity.

Lunges

Again, a lot of people associate this exercise with your booty, but lunges are an amazing fat burning exercise as well. All you have to do is make sure you nail the technique for maximum results.

Technique: A lot of the time when people lunge, their stance isn’t narrow enough. The closer your feet are, the harder you have to work to stabilize yourself. When you lunge make sure your torso is moving up and down rather than pushing it forward. This will allow you to keep yourself balanced and shift your weight through your front foot, allowing your heel to press into the floor.

Lying single leg Glute bridge

This is Jeremy’s favorite move for tightening up your tush so it’s peachy AF. For maximum effort, push up your hips as far as possible, but make sure the movement is controlled – if you thrust too hard you could injure your back.

For another fat burning workout, check out this post.