Speed up your metabolism
This high-intensity workout from exercise physiologist Amy Dixon burns up to 600 calories. After warming up, complete the circuit 3 times, doing each move as hard as you can for 1 minute. Do the circuit 3 times per week to keep torching calories, even at rest.
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You don’t have to run every day to burn major calories with Jenny Hadfield's workout. Do each of these once a week, resting at least a day in between.
Run 1: Pick up speed
Warm up with a slow jog for 10–15 minutes, then repeat this pattern 3–4 times: 2 minutes at a hard effort followed by 4 minutes easy running or walking to recover. Finish with a 10-minute jog or walk to cool down.
Run 2: Add hills
First, jog for 10 minutes to warm up. Then run a hilly course outdoors (or, if you live in a flat area, hit the treadmill at an incline of 2–4 percent) for 20 minutes. Choose hills that take 3–4 minutes to run up, and focus on your form: Shorten your stride, pump your arms, and don’t let your upper body slump. Afterward, jog or walk for 10 minutes to cool down.
Run 3: Go long
During the first week, run at a slow, conversational pace for 40 minutes. Add 5 minutes to the run each week until you reach 60 minutes. If you’re new to running, power walk for two minutes every 5–8 minutes to increase your distance comfortably with less risk of injury.
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Typically you can find me in one of three places: logging miles in Central Park with my fellow Nike Run Club members, in downward-facing dog at Yoga to The People?a donation-based yoga studio on Manhattan’s Lower East Side, or at Equinox swinging kettlebells around like a madwoman in my Iron Body: Cardio class. So, in an effort to diversify my workout portfolio, I laced up my New Balance 474s (I absolutely love these lightweight kicks and their soft flexible sole are perfect for dance classes) and decided to give Zumba a whirl.
Dance revolution
Zumba (pronounced ZOOM-buh) is a Colombian slang word that means buzz like a bee or move fast. Celebrity trainer and Colombian native Albert “Beto” Perez created its group fitness counterpart?a mix of traditional aerobic movements and Latin dance steps? during the mid-90s. The craze spread like wildfire and now includes several formats (Aqua Zumba, Zumba Toning, and Zumba Gold) across six continents.
1-2 step
As the resident newbie, I stood in the back of the room behind a ceiling column so no one would see me flubbing the moves. I quickly realized everyone was too focused on their steps to even notice me. Relaxed by this, I fully embraced Zumba’s motto: “Ditch the workout. Join the Party” and started having fun.
Over the next hour, I shimmied and I swayed. I salsaed and I sambaed. And although my movements weren’t always in sync with the music or the rest of the class (think Jennifer Grey at the beginning of Dirty Dancing), I still had a lot of fun and worked up an impressive sweat. And when Cuban music flooded the speakers, I even got to showcase my merengue, which I hadn't done since my high school days in Miami.
Maintenance moves
As I mentioned before, I do a lot of running. I’ve run two marathons and am currently training for my third, so this class was the perfect reprieve from the daily pounding my body takes. But just because it's low impact doesn’t mean you aren’t reaping tons of benefits.
“Zumba is a great workout that shocks your body,” says Tanya Beardsley, a Zumba education specialist and international fitness program presenter for Zumba Fitness, who also teaches the class at Equinox in New York. “The routines feature interval training sessions where fast and slow rhythms are combined with resistance training to tone and sculpt your body as you burn fat. So, yes, you’re having a blast but you are also targeting every inch of your body, ramping up your heart rate, and torching tons of calories.”
The bottom line: If you’re stuck in a rut and looking for a way to spice up your fitness regimen, Zumba may be just what you are looking for. Plus, it’s as much fun as going out with your friends to a club, minus the smoky-scented hair or a hangover!
To find a Zumba class near you, check out zumba.com. Providing useful information on diet programs and products including natural weight loss products such as garcinia cambogia online.
Amazing arms exercises
How is getting a stronger, sleeker upper body like math? It's something otherwise smart women think they just can't accomplish. Or they use the excuse of getting too "bulked up." The moves here definitely won't turn you into the Incredible Hulk, but they will get your arms longer, leaner, and ready to bare when the weather warms up.
Best of all, most can be done at home using your own body weight?no need to invest in pricey gadgets or gear! Trainer tip: To boost your calorie burn and see results faster, march or jump in place for 2 minutes after completing each move.
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Sharon Cline, 42, 5'4"
Before: 210 lbs. (size 16–18)
Courtesy of Sharon ClineMotherhood, to me, meant focusing all my energy on my kids?but in the midst of mom duty, I forgot about myself. The result: My weight crept up. By 2004, I was a size 18. Still, I thought since that's the smallest at plus-size retailers, I couldn't be that heavy. Then I overheard my 7-year-old daughter tell her friends I was her aunt, which she later said was because she was embarrassed by my 210-pound shape. Her words, while crushing, pushed me to make a change.
Bye-bye, bad foods
In January 2005, I joined Weight Watchers and learned how to approach eating like a financial plan. I carefully "spent" each day's allotment of points and looked for ways to stretch my "budget." That meant trading high-calorie French fries and chicken nuggets for nutritious and filling foods, like fish, whole grains and veggies. Within six months I had dropped 30 pounds. Seeing the number on the scale go down at my weekly weigh-ins kept me motivated.
After: 130 lbs. (size 4)
Total weight lost: 80 lbs. (size 6–7)
Michael Blackwell No-gym workouts
Excited about my diet success, I began walking regularly with a few friends. Tackling our hilly sidewalks helped me shave off another 30 pounds. By then I felt fit enough to return to the tennis court (I'd played when I was younger). The game made me leaner and stronger, and by mid-2007 I reached my 145-pound goal. Now, six years later, I've not only kept it off, I've lost another 15 pounds, too! I also finally figured out how to be there for my kids and my waistline.
How I stay fit
Sneak in sweat sessions. "Being a single mom swallows up almost all my free time. When I can't make it to the gym, I just hit the spin bike at home in the evenings before I help my kids with their homework."
Get a smart start. "If I skip breakfast, I overeat later. My fave morning meal is an egg-and-cheese sandwich made with a Thomas' Light multigrain English muffin, reduced-fat cheese and scrambled Egg Beaters."
Wake up your water. "To keep my water from tasting boring, I squirt in a half-teaspoon of fruit punch–flavored MiO Liquid Water Enhancer. It adds sweetness with zero calories."
Say yes to (some) sweets. "My go-to treat: a heated Kashi Soft-Baked Chocolate Square topped with a small scoop of Edy's Slow Churned Half the Fat vanilla ice cream. It's small but satisfying."Have you transformed your body? We want to hear about it. E-mail 'before' and 'after' photos to IDidIt[at]health.com and tell us what worked for you. Please include your phone number.
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In your quest for great-looking thighs and calves, who better to emulate than a group famous for strong, beautiful legs: dancers. These ballet-inspired moves will strengthen and tone all of the muscles in you upper and lower legs?and might even add more elegance to your stride. Try these moves 3 times per week, gradually increasing to 3 sets of each per session.
Calf Raise and Leg Extension for calves and quadriceps
1A. Stand next to a chair, resting your right hand lightly on the back for balance (but try to use the chair as little as possible). With feet together, bend your left knee and bring your left foot to the front of your lower right leg. Extend left arm, and raise it to shoulder height.
1B. Push up through your right leg onto your tiptoes. At the same time, extend your left leg forward about 2 feet from the floor (or as high as is comfortable), keeping hips level. Pause, and return to starting position. Repeat 8–12 times on right leg, then switch legs.
Plie to Leg Sweep for upper legs and inner thighs
2A. Stand tall with your heels together, toes pointing out. Step out to the side with your right leg, bending at the knees and hips to lower into a plie position. (Thighs should be almost parallel to the floor, with knees in line with toes.)
2B. Press down on your right leg to return to standing. As you come up, sweep your right leg across the front of your body (this should be more of a lifting motion than a swinging one). Your leg should be about 2 feet from the floor, or as close as you can comfortably get. Pause, and return to plie position. Repeat 8–12 times on right leg, then switch legs.
Standing Hip Extension for hamstrings and glutes
3A. Stand facing the back of a chair, resting your hands lightly on it for balance. Place your heels together with feet turned slightly outward, then extend your right leg behind you, with your toe pointed down. Keep your abs tight, and be sure not to arch your back.
3B. Slowly lift your right leg, allowing the knee to bend slightly. Pause, and return to starting position. Repeat 8–12 times, then switch legs.
Don’t forget: Imagine that you’re being suspended by a string from the ceiling to keep you standing tall throughout the workout.
Keep your abs tight and chest lifted during each exercise.
Don’t lock your knees when straightening your legs.
Turn your legs out from the hips, and only go as far as is comfortable.
Keep all of your movements fluid and graceful.
Cardio Tip: For some additional leg work (and a calorie-burning boost), incorporate hills into your regular walk or run, or increase the incline on the treadmill or elliptical trainer.
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How to burn calories at home
We all have days when there’s no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest? Wonder no more.
Here are the top seven fat-and-calorie burners, from Los Angeles–based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.
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Eat more, weigh less
Follow this 1,400-calorie-a-day plan for seven days (include moderate exercise) to drop up to 5 pounds.
Breakfast
(400 calories; choose 1 daily)
Berry Parfait and English Muffin
Top 4 ounces low-fat blueberry yogurt with 1 tablespoon low-fat granola and 1/2 cup strawberries, sliced. Repeat yogurt and granola layers, finishing with 1/2 cup raspberries. Serve with 1/2 whole-wheat English muffin topped with 2 teaspoons peanut butter.
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Belly dancing classes have long been staples at community centers, but they’ve recently begun to shake their way into the mainstream. Major health club chains like Crunch, New York Health & Racquet, and 24-Hour Fitness now offer their own versions, giving the Middle Eastern dance a fitness twist.
The classes still embrace the “love your body no matter what” mind-set and celebration of femininity typical of traditional classes. They’re also still set to Arabic music (some dancers even wear silky hip-wraps embellished with dangling gold coins, though they’re not required).
But they’ve traded the customary stop-and-go format for a nonstop, heart-pumping cardio workout. As a result, you tone and whittle your middle while burning up to an impressive 350 calories in a 60-minute class.
You can try your hand 'and hips' at this new breed of belly dancing at home, too, thanks to the many books and DVDs that have come out during the past couple of years. Either way, fitness belly dancing is worth a try, especially if your workout routine needs a little shaking up.
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Want to firm up, slim down, and have a blast? Invite your girlfriends, swap your dumbbells for dancing shoes, and host a calorie-sizzling dance party.
"With dancing, you don't realize you are exercising," but getting down for an hour torches between 200 and 600 calories, says Susan Biali, MD, who is a trained flamenco dancer. Plus, it helps build strength, increase flexibility, and even slow the aging process. What's more, grooving with friends equals high-quality bonding time?and that can boost your mood in a big way. Here's how to host your own dance class and treat pals (and yourself) to a fun fitness change-up.
Dance option #1: Enlist an expert
Not everyone is born bouncing like Beyonce. Consider hiring a pro to teach you and your gang the latest moves. "This takes the pressure off people individually," Dr. Biali says. "Everyone is learning and making mistakes together, so each person feels less self-conscious." To score a top-notch teacher, ask your local gym or dance studio for a suggestion, or log on to dance-teachers.org. Had a great session? Bring your pro back for a weekly dance-off-the-pounds party.
Dance option #2: See it, shake it
If you can't swing an instructor or would rather keep things informal, pop in a DVD like Dance with Julianne: Just Dance! ($15; amazon.com) or Dancing with the Stars: Fat-Burning Cardio Dance ($15; amazon.com). These high-energy, easy-to-follow routines can help you blast fat and have lots of fun.
Dance option #3: Break out the games
Use your Kinect or Wii to dance your way to a great shape: We're loving Zumba Fitness (for Kinect for Xbox 360, Nintendo Wii, and PlayStation Move for the PlayStation 3, $40 to $50; amazon.com), Just Dance 2 (for Nintendo Wii, $40; amazon.com), and Michael Jackson The Experience (for Nintendo Wii, $50; ubi.com). Keep the guest list small to keep your calorie burn superhigh.
Create a killer playlist
Keep your heart pumping with the ultimate fat-blasting mix from New York City DJ Cheila Villar.
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Get great abs fast
Dancing with the Stars co-host Brooke Burke-Charvet has a few favorite moves from her latest Brooke Burke Body DVDs, 30-Day Slim Down and Sexy Abs. These three exercises will tone your abs, legs, and butt?and they're so quick you can knock them out during a DWTS commercial break.
"Do each in 30-second to 1-minute 'pods,'" Burke-Charvet advises. "Tackling a whole minute is hard every time. And when you get that burn, do 10 more seconds. That's when your body starts changing."
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Winter workouts
No time to work out? No problem! Slip in these calorie blasters and you’re done.
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Dance it off
Sculpt your abs, thighs, and lower back with the The Dancer Flow Sequence from Kimberly Miguel Mullen’s new DVD, Dance and Be Fit: Lower Body Burn ($14.99). You should see results in just one week!
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This is the moment to get real
Love your shape, starting right now with this five-week plan that gets you strong, toned and thoroughly thin (15 pounds down in just 5 weeks).
Whether you want to tone up after an indulgent holiday or finally drop that 10, 20, even 50 pounds, we’ve got the plan that will truly transform your body. We built this simple slim-down around the three key strategies that actually lead to weight loss.
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Tame every last bulge
Get ready for a workout you’ll be wild about. Here’s the scoop: You create your own combo of these playful animal-inspired moves from trainer Kira Stokes, based on her Stoked Primal class at Reebok Sports Club/NY.
Not only will you get toned all over, but the constant motion blasts around 350 calories. Choose a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt, then do three sets of each.
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Tried-and-true advice
You know how it goes: Each day you carefully plan out your diet-friendly fare, only to find yourself face-to-face with cookies on the conference table or a friend's nachos order.
"Being on the go takes you out of your normal routine, which makes food mistakes more likely," says Diane Carbonell, who blogs at fittothefinish.com. But, she adds, you can make a battle plan so you’re armed to resist temptation. It's a strategy that has helped these diet bloggers shed up to 150 pounds each - and stay on track. Their tricks are tested often in their everyday lives, so you know they work.
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When you want to shed serious weight, walking might not even come to mind. But it should.
"Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss," says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven't made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal?thankfully?isn't crazy race-walker style; you just need to move at a challenging pace.
In studies, Weltman has found that women who do three short (about 30-minute) high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. (This despite the fact that both groups burn the exact same number of calories.)
The power walkers also drop about four times as much total body fat. "There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones." The best part: When women walk, deep abdominal fat is the first to go. That's a scientific fact we can get excited about.
Another happy truth: Although you're moving at a fast clip, power walking is still easier on the joints than running. "During walking one of your feet is always in contact with the ground," says Weltman, "but during running there's a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact."
That's why walking is a smart long-term fitness plan. To get you off on the right foot, here's a complete primer, from how to tweak your speed for maximum burn to what gear you need (hint: almost none). Follow the workouts and wisdom?along with healthy eating?and not only can you lose those extra 10 pounds in three weeks, but you will have a no-fuss plan that you can do anywhere, anytime.
Dial in your speed
To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym. For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.
Stroll. Think window-shopping pace, or an intensity of 4 on a scale of 10. It burns about 238 calories an hour.
Brisk walk. This means an effort of 5 or 6 on a scale of 10. It burns up to 340 calories an hour (at a 3.5 to 4 mph pace). While you can gossip about Mad Men, you need to catch your breath every few sentences.
Power walk. You're torching off approximately 564 calories an hour (at a 4 to 5 mph pace). Moving at this clip, using your arms to help propel you forward and taking longer strides, your effort should be a 7 or 8 on a scale of 10. Talking is possible only in spurts of three or four words, but ... you'd ... rather ... focus ... on ... breathing.
Next Page: The amped-up plan
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Pilates with a twist
Talk about the ultimate beautiful-body combo: Each of these moves?from Molly Sigman’s new Pilates with Weights class at The Sports Club/LA - San Francisco?mixes the core-firming of Pilates with the muscle-shaping of weight-training.
Choose a move for the upper body, a move for the core, and a move for the lower body, then do one set of each. A strong, sleek body? It’s in the cards.
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