Each new year brings a slew of gimmicky fitness exercises that require strange pieces of kit and putting yourself in awkward, sometime embarrassing positions.

But of all the fashionable moves with odd names that don't contribute much to your actual fitness level - from sumo squats to wrist curls and triceps kickbacks - only a handful are usually any good at doing what they really ought to: that is, shake up your same-old, same-old gym routine.

Here, then, are seven gym moves you probably haven't ever considered (or, in some cases, even heard of), but which are definitely worth working in to your workout.

The Deadmill

The granddaddy of gym equipment, the treadmill is 200 years old this year - but, when it comes to burning fat and building cardio, it's probably more efficient when it's turned off. When the instructors aren't looking, pull the plug, hop on and grab the handrail - then use your legs to drive the belt, pushing at full tilt for as long as you can. It's like doing hill runs indoors or pushing a weighted sled, and gives similar hamstring-strengthening benefits. A note of caution: it may wear out the motor.

Difficulty level: intermediate

Rower Rollouts

The rowing machine is an ideal piece of kit for high-intensity interval training that strips away body fat. But when perfecting your stroke loses its appeal, get creative and use the sliding seat for an abs workout. Stand behind the rower and put your hands (or forearms) on the saddle, then push it forward, letting your body form a straight line. Aim to bring your hips high as you reverse the movement, keeping your core tight. Mix up sets of 500-metre rows with 12-15 repetitions: your abs should emerge shortly.

Difficulty level: entry-level

The Human Flag

Is there a gym move that cries out louder to be put on Instagram? Holding yourself parallel to the ground off a nearby pole is flashy, technically difficult and, almost as an afterthought, will chisel your obliques into #nofilter shape. It takes a mixture of strength and technique to master: crucially, you're "pulling" with your top arm while you "push" with the lower one. Start by assuming the position by a pole, using your arms to bring your feet slightly off the ground, then graduate to the tucked-legs version, the straddle, and - finally - the full Y-shaped flag.

Difficulty level: advanced. Very advanced

Crawling

Long before Animal Flow and Primal Play classes made Methode Naturelle training fashionable again, crawling had its fans. Scuttling about on all fours builds coordination and conditioning, but also hits your muscles from angles they'll never experience using gym machines, making it perfect for dynamic warm-ups. Start with a bear crawl - hands and feet on the floor, hips high, moving forwards, then backwards and eventually in great loping bounds. When you're ready to graduate, move to the crab crawl or alligator walk or just copy what your eight-month-old is doing.

Difficulty level: entry-level

Skin-the-Cats

As a piece of kit, gymnastics rings are big right now: they add an element of instability to make press-ups and pull-ups more effective, you can put up a set almost anywhere, and increasing numbers of gyms have them. Skin-the-Cats - in which you hang from the rings and slowly rotate the entire body up and over and back again - improve shoulder mobility but also increase straight-arm strength. For those who can manage them, they're also an entry point to flashier moves. Start in a hang, then tuck your knees and bring them over your head, straightening your legs as you rotate and point your toes towards the ground. Feel the stretch in your shoulders as you settle into the bottom position, technically known as the German Hang, then reverse the whole movement, trying not to bend your arms. Await nods of approval from fellow gym-goers.

Difficulty level: advanced

Brachiation

It's the technical term for swinging from arm to arm - you know, like apes do - and if you've got any aspirations about finishing a Tough Mudder with dignity this year, it's an essential skill. The dead hang, or just dangling from a bar, is entry-level stuff: you should be able to do this for at least 30 seconds. To build up shoulder strength and flexibility, before you graduate to a dynamic hang: in a dead hang, try a gentle side-to-side swinging motion, briefly letting go of the bar on either side to get a feel for one-armed swinging. Then it's time to hit the monkey bars. Chalk will help.

Difficulty level: intermediate

Cossack Squats

You'll have heard that chairs are the enemy - Apple chief executive Tim Cook went as far as to say that "sitting is the new cancer" - so what's to be done? Simple: add this squat, which works on neglected hip, ankle and knee mobility, while also forcing your body to work in different movement planes from running or cycling. To make like a Cossack, take a wide stance and sink down over one foot, keeping it flat on the ground while you stick out your other leg in a flat hold and point toes to the ceiling. Slide your weight over to the other side, and repeat. Too hard? Place your hands on the ground. Too easy? Add a dumbbell.

Difficulty level: intermediate

The Telegraph, London