Keep your muscles awake with this fat-burning program. Do four sets of 10 repetitions of each exercise. Rest 60 seconds between sets, 3 minutes between exercises, and a day between workouts. Do this routine 3 days a week. It will take you only 15-minute workout.
1. Uneven-step squat
Day 1: stand with a barbell resting on your trapezius, with your left foot on an exercise strip and your right foot to the right of the step. Lower your body until your right thigh is parallel to the floor. Pause, then return to the starting position. Do one set this way, then switch sides. Day 2: same as Day 1, but explode upward so that the foot off the step leaves the floor. Day 3: same as Day 2, but move from one side of the step to the other—moving one foot from the step to the floor and back.
2. Walking jerk lunge
Day 1: stand holding an EZ-curl bar overhead. Step forward with your left leg so that it’s thigh is parallel to the floor and your knee is over (not past) your toes. Bring your right leg even with you left, then repeat the lunge with your right leg. Alternate legs until you complete the set. Day 2: same as Day 1, but hold the bar at your collarbone and press it up as you lunge forward. Lower it as you bring your feet together. Day 3: raise the dumbbells (held with palms facing you) out to your sides as you lunge; lower them as you step together.
3. Baseball swing
Day 1: stand holding a 5-pound plate or dumbbell with both hands, your arms in front of you at chest level. Swivel your torso to the right as far as you can, then to your left as far as you can. Continue this movement for 10 seconds, then increase your speed for 20 seconds. Day 2: same as Day 1, but move the weight in a sideways figure-eight motion. Day 3: Same as Day 2, but sit on the floor with your legs bent and feel flat, and lean back from the hips at a 45-degree angel.
