All you have to do is add 30 seconds of squat jumps or jumping lunges between each move.
Calories torched:235 (based on a 135-pound woman)
And remember:Plan to succeed.
See how she does it by downloading thiseasy-peasy chart.
Punch & knee-upFrom a squat position, alternate throwing jabs and hooks for 30 seconds.
Run in place, driving knees up for 30 seconds.
Hop & high-lowStand with feet wide, knees soft.
Hop in place while speed-bag punching overhead for 30 seconds.
Next, plant your feet and alternate punching high, then low, for 30 seconds.
Repeat on opposite side.
Keep it up for 2 minutes.
Punch & plankjack From a squat position, throw cross-body punches for 30 seconds.
Do entire sequence 4 times.
Cool downwith a jog in place for 1 minute.
They’re so effective, you only need to do it for 20 minutes!
Jump ropeHops or tricks work; just keep moving.
RideOn a stationary bike, swap steep hills for flat sprints every 2 minutes.
RowA steady pace on the machine will tone and burn.
StairsRace up a flight, walk a flight.
SwimAlternate breaststroke, butterfly and crawl.
Don’t touch the pool floor!
Calories torched:200+
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