12 Calorie-Burning Exercises

The Trainer: Tracey Mallett, star of the DVD Super Body Boot Camp: Burn It (RazorFitness.com), created this calorie-torching circuit of jumping moves (aka plyometrics) that promises to zap up to 150 calories in only 15 minutes. "Short bursts of cardio get your heart rate up and fire your muscles so you burn calories quickly," Mallett says. And these exercises work multiple muscles to help you tone from head to toe.

The Plan: Complete each move in the order shown without resting. To speed flab-fighting, repeat with a two-minute break between circuits. Do it four times a week to see a firmer physique in a month.

Bonus: This routine counts as cardio.

Technique Tips: Start slowly, then pick up the pace. "Your goal is to do as many reps as you can in the time allotted without sacrificing form," Mallett says. Oh, and easy on the knees, please. Always land with your joints soft to prevent injury.

Jump Rotation

Stand with feet hip-width apart, hands behind head, elbows out to sides. Squat until knees are bent about 90 degrees. Jump up, twisting torso to right as you land in a squat. Explode up again, twisting torso to left. Continue alternating sides for 30 seconds.
WORKS LEGS, BUTT, OBLIQUES

Boxer Shuffle

Stand with feet hip-width apart, knees bent slightly, elbows close to sides, fists near chin. Pivot so toes and torso face right as you shuffle four steps in that direction, rapidly punching right hand out at shoulder height with each step and back, making sure not to lock elbow. Repeat to left side. Alternate right to left for two minutes.
WORKS ARMS, SHOULDERS, LEGS, BUTT, ABS

Power Curtsy

Stand with feet hip-width apart, arms at sides. Step left foot back and to right; lower as if to curtsy, moving left arm forward, right back, bent opposite to legs as if running. Push off left foot and jump up, driving right arm and left leg forward, knee bent. Land stepping back into curtsy and repeat for 15 seconds. Switch legs and repeat.
WORKS ARMS, LEGS, BUTT

Hop Tuck

Stand with feet hip-width apart, knees soft, arms raised to shoulder level, palms down. Squat until knees are bent about 90 degrees. Jump up, bringing knees toward chest as you grab them with both hands. Land in squat; repeat for 30 seconds.
WORKS LEGS, BUTT, ABS

Killer Push-Up

Start in push-up position on knees. Bend elbows and lower torso until chest is about six inches above floor. Contract abs and forcefully push off palms, propelling body off floor as high as you can. Drop gently back onto hands and continue pushing up and down for one minute.
WORKS CHEST, SHOULDERS, ARMS, ABS

Cancan

Stand with feet together, arms at sides. Hop on right foot, kicking left leg forward at hip level and reaching right arm up and left arm out to side at shoulder height. Hop to left leg, switching arms as you kick right leg forward. Alternate right and left for two minutes.
WORKS LEGS, BUTT, ARMS, CORE

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