Boost Energy, Blast Fat, Fast!

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This is a fat routine. It takes no time at all to do but gets your heart rate up there. Here's how I did it. I did each exercise for 1 minute and when finishing my first set of this routine I ran a mile. I repeated this same routine and mile run for 3 times. WOW! Let me tell you. I felt done, done, done but very good about what I had done! ROCK IT!
Star Squat


Targets: Arms, abs, and legs

• Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
• Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
• Jump feet forward to squat.
• Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
  Do 10 reps.

Speed Skater

Targets: Shoulders, back, abs, butt, and legs

• Stand with feet hip-width apart, arms by sides. Lunge left leg out to side, keeping right leg straight. With back flat, hinge forward from hips, reaching right arm to left toes, extending left arm behind you.
• Staying crouched, hop left foot next to right, then switch sides, lunging right as you sweep left arm toward right foot and right arm behind you to complete one rep.
• Do 20 reps.

Lunge Kick

Targets: Abs, butt, and legs

• Stand with feet hip-width apart, arms by sides, elbows bent. Lunge forward with left leg while swinging right arm forward and left arm back.
• As you rise, kick right leg straight up and swing arms in opposite directions.
• Lunge forward with right leg as foot lands on floor.
• Continue lunge kicking forward 10 steps, alternating legs. Turn around and lunge kick back to start.

Knee-Up Jump Lunge

Targets: Abs, butt, and legs

Stand with feet hip-width apart, arms by sides, elbows bent. Lunge back with right leg while swinging right arm forward and left arm back (like a runner).
Press off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging arms in opposite directions.

Return to lunge as you land.

Do 10 reps, then switch legs and repeat.
Sumo Kick

Targets: Abs, butt, and legs

• Stand with feet hip-width apart, toes turned out slightly and elbows bent by sides, fists in front of chest. Take a large step out to left with left foot and sink into a wide squat.
• Stand up, placing weight on left leg, leaning slightly to left, and kick right leg out to side with foot flexed.
• Lower right leg, bringing right foot beside left.
• Do 10 sumo kicks across floor; switch directions, kicking with left leg back to start.

Workout by trainer Seven Boggs, a national spokesperson for Bally Total Fitness in New York City
Source:http://www.fitnessmagazine.com/workout/cardio/no-treadmill/boost-energy-blast-fat-cardio-workout/?page=5&afterSlide=true
Originally published in FITNESS magazine, January 2010.
Photography by Jay Sullivan