Blast Fat With This 4 Week Workout Plan

2. Dumbbell Swing, 30 to 60 seconds

Grip dumbbell end with both hands, arms down. Bend at hips, lower torso about 45 degrees, and let dumbbell swing between legs. Knees bend slightly. Then thrust hips forward, straighten legs, and swing dumbbell up to shoulder level, arms straight.

3. Lunge With Push-Up

Stand with feet together. Step right foot forward two to three feet, bending knees. Push off right heel to stand back up. Repeat with left leg. Get on ground to do one push-up (on knees if you prefer), pressing up quickly. Stand up. Repeat sequence.

4. Jump Rope

Jump off balls of feet just high enough to clear rope and land with knees slightly bent. Look straight ahead, not down at your feet. (No rope? Just pretend.)

Fat-Blasting Sprints

1 Day A Week, 30 Minutes Or Less

This workout burns calories fast and trains fast-twitch muscle fibers responsible for jumping and sprinting. They're some of the first muscle fibers to go if you don't use them as you get older. Keeping them in tip-top shape helps keep your metabolism revved.

How to Do It: Find a flat area where you can sprint for 95 feet (that's roughly the length of a basketball court, about 43 steps walking normally, or six car lengths). Warm up by walking or jogging for five minutes. Then walk or run from one end of your course to the other as fast as you can (the faster you go, the more calories you burn). Walk slowly, taking as long as you need to catch your breath before sprinting again.

Week 1
Five sprints

Week 2
Seven sprints

Week 3
Eight sprints

Week 4
10 sprints

Sign up for a running, cycling, or triathlon race.