sexyflirtyandfit

Diva Routines

I’ve tried this workout and it’s tough. I hate doing squat thrusts more than anything in the world, but they are effective. This is a simple total body cardio workout for when you are short on time. If you feel extra ambitious, try completing two to three circuits of the routine burning 300 to 450 calories!

10-Minute Workout: Fat Blaster                                                                         www.fitnessmagazine.com

Melt excess fat calories fast with this high-energy fat-blasting cardio routine. You’ll burn 150 calories in 10 minutes.

By Betsy Stephens; Photos by Chris Fanning

If you want to melt excess calories faster than snow, try this pumped-up cardio routine developed by Keli Roberts, creator of 10-Minute Cardio Kick Box. You’ll burn 150 calories in just 10 minutes.

Minutes 0:00 – 2:00: Jump Rope

• Begin by taking two jumps for each turn; land softly on balls of feet.

Minutes 2:00 – 3:00: Squat-Thrust Push-Up

• Stand with feet shoulder-width apart, arms by sides.

• Squat down, bringing hands to floor outside your feet.

• Jump legs back into a plank pose.

• Do one push-up.

• Hop feet to the inside of hands, then jump up, reaching fingertips toward the ceiling.

• Repeat.

Minutes 3:00 – 4:00: Jump Rope

• Do one jump per turn.

Minutes 4:00 – 5:00: Squat-Thrust Push-Up with Side-Plank

• Repeat minute 2 to 3, but after completing push-up, shift weight onto your right hand and the outside of your right foot.

• Rotate body to the right, extending left arm toward ceiling; keep hips lifted.

• Rotate back to center and repeat on opposite side.

• Hop feet back to start and jump up; repeat.

Minutes 5:00 – 6:00: Jump Rope

• Do one jump per turn.

Minutes 6:00 – 7:00: Squat-Thrust Push-Up with Leg Lifts

• Repeat minute 2 to 3.

• After completing push-up, lift left toes about 12 inches.

• Lower and repeat with right.

• Hop back to start, jump up and repeat.

Minutes 7:00 – 8:00: Jump Rope

• Do one jump per turn.

Minutes 8:00 – 9:00: Squat-Thrust Push-Up with Mountain Climbers

• Repeat minute 2 to 3.

• After completing the push-up, hop right foot to the floor just underneath hips.

• Quickly hop right foot back, extending leg behind you, while bringing left foot forward.

• Complete 5 hops on each leg, alternating sides.

• Hop feet back to start, jump up, and repeat.

Minutes 9:00 – 10:00: Jump Rope

• Do one jump per turn.

Originally published in

Fitness magazine, December 2005.

he 5 Minute Fitness Secret

By: Adam Campbell, M.S., C.S.C.S.  Women’s Magazine

Want a fat-burning workout that fits your life? Then check out this routine that uses moves from The Women’s Health Big Book of Exercises. You can do it almost anywhere, and you can do it fast—yet you’ll be amazed at how quickly it gets your heart-pumping. All you need is just one pair of light dumbbells—5 or 10 pounders!—to target every part of your body while burning tons of calories. So you’ll never have to leave your house or even use a treadmill.

The best part: You can tailor the routine to fit your schedule. Because one circuit takes exactly five minutes, you can give yourself a fat-burning boost any day, any time. For example, say you have only 10 minutes on Monday. Go ahead and just do two circuits. On Wednesday and Friday, maybe you have 20 minutes—enough time for four circuits. But maybe you find yourself with the time and energy for a 10 or 15-minute workout on Saturday or Sunday. Jump to it! Just think of each circuit as a five-minute fat-burner. Use that strategy to shape your body whenever you get the opportunity.

Directions: The workout is simple: There are 5 exercises. We’ll consider each a “station.” Go to each station for 60 seconds. Do the exercise for 30 seconds, then rest for 30 seconds. Repeat this process—moving to a new exercise at the top of every minute—until you’ve completed all five exercises. That’s one circuit. Catch your breath, then repeat the entire circuit. Try do four to five circuits (very challenging!), three days a week, for a super-fast, fat-blasting plan. But remember, you can customize the plan to fit your schedule if needed. So if the three-day-a-week approach doesn’t work for you, simply try to do a total of 12 to 15 circuits a week—working them in when you can.

One note: This workout is made for light weights. How light? You should feel challenged by each exercise. Read: You’ll be breathing hard and feeling it in the targeted area. If 5 or 10-pound weights are too easy, use the trial-and-error method to determine the weight that’s right for you

Photo Credit: Thinkstock


Dumbbell Lunge and Rotation


Step 1

Step 2
  1. Grab a dumbbell and hold it by the ends, just below your chin.
  2. Step forward into a lunge. As you lunge, rotate your upper body toward the same side as the leg you’re using to step forward.

Total body toning workout

This move works:
Biceps, Calves, Core, Obliques, Quadriceps
Photo Credit: Beth Bischoff

Mountain Climber


Step 1

Step 2
  1. Assume a pushup position with your arms completely straight.
  2. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the starting position. Repeat with your left leg. Alternate back and forth for 30 seconds.

Build a Better Booty

This move works:
Abs, Chest, Core, Hamstrings, Hips, Lower Back, Obliques, Quadriceps, Shoulders, Upper Back
Photo Credit: Beth Bischoff

Dumbbell Push Press


Step 1

Step 2

Step 3
  1. Hold a pair of dumbbells next to your shoulders with your elbows bent.
  2. Dip your knees.
  3. Explosively push up with your legs as you press the dumbbells over your head.

The perfect pushup

This move works:
Shoulders, Triceps
Photo Credit:

Dumbbell Row


Step 1

Step 2
  1. Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders, your palms facing behind you.
  2. Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells.

Flat ab-pilates workout

This move works:
Upper Back
Photo Credit: Beth Bischoff

Squat Thrusts


Step 1

Step 2

Step 3

Step 4

Step 5
  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body as deep as you can into a squat.
  3. Kick your legs backward, so that you’re now in a pushup position.
  4. Then quickly bring your legs back to the squat position.
  5. Stand up quickly and repeat the entire movement.

Easy, Speedy Breakfasts

This move works:
Calves, Quadriceps

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