Plyometric push up
All involve multiple muscle groups which lead more caloric output to perform the exercises.
I consider power moves those moves that really pick up the heart rate and involve the big muscles of the legs. Here are two to try:
Rear lunge with front kick. Start from standing, step right leg back for lunge then power up and forward for a front kick. Repeat on right leg 10 times then switch to left leg.
Squat jump with cross touch. Squat with a jump and touch left fingers down in front of right foot, squat and jump up, then touch right fingers down in front of left foot. Continue to repeat 10 times per side.
The best moves to strengthen muscle and shed pounds are standing multi joint movments such as squat to curl to overhead press stepup to balacne to curl to overhead press ect...
I agree with doing strength training in standing multi-joint movements to shed pounds fast. But in conjunction with strength training.....
Some form of cardio should be done 3-to-6 days per and alternated between longer, slow duration cardio, and HIIT cardio. Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration cardio which should be performed on weight training days (up to 3x per week) and sprinting outdoors, on a treadmill and/or cycling is an ideal form of HIIT cardio which should be done on weight training off days (2-3x per week). For the HIIT portion there are many different methods of implementing this.
I like to keep the work:rest intervals a little longer than most at 1:2.
As an example, after a 4 minute slow jog/cycle warm up perform 20 seconds of all out sprints followed by 40 seconds of jogging repeated for 8-12 sets with a 4 minute cooldown of slow jogging at the end. If there is one key to HIIT cardio it is to keep it creative. Basically, the more you struggle with fat gain and/or loss, the more cardio and HIIT sessions you'll need to perform with 3 cardio and 3 HIIT cardio sessions being the max. Those somewhere in the middle of the metabolic continuum should perform 3 HIIT sessions and ditch the regular cardio sessions. Those with excellent metabolisms might find they need only 1-or-2 HIIT sessions per week.