The Crawl, Lunge, and Shuffle Cardio Challenge

If you ask Men's Health Fitness Director B.J. Gaddour what are some of his favorite cardio exercises, he'd mention crawling, lunging, shuffling, and sprinting. They each tax your muscles and lungs, generate a ton of sweat, and speed up your metabolism.

So it's no big surprise that this challenge from Gaddour involves all of those movements. When done in a circuit for multiple rounds, you get a cardio workout that's almost unparalleled.

(You can also catch these exercises in his workout DVD Bodyweight Cardio Burners, which includes three fast and intense 20-minute workouts that require zero equipment.)

That's because every second of the routine is challenging your body in an all-new way. You're down on all fours, standing up, traveling forward, moving side-to-side, changing directions, slowing down, speeding up. It's no wonder your calories start packing their bags during the first round, and they get the hell out of Dodge by the last.

Here's how to do it
Find an open field or space. Perform the following exercises in a row, doing each movement for 25 yards. Once you complete one move, turn around, and immediately do the next one. Finish all four to complete one cycle. Do 10 total cycles. (For more fitness tests sponsored by Degree, check out The Get Moving Challenge.)

1. Bear crawl
2. Walking lunge
3. Left-side shuffle to sprint
4. Right-side shuffle to sprint

Clock yourself completing the challenge. Next time, try to beat your time.